BLOG- SOLUTIONS FOR YOUR INJURIES

Best Energy Bars for Hiking and Backpacking

Dana Rindal — Mon, 05 Aug 2013 17:21:00 GMT

The expert in sports injury and performance.

This month the InHealth team has been getting in touch with their wild side! The staff has been off on various adventures amidst the great outdoors of the Pacific Northwest. Gabrielle just returned from a week long trek in the Pasayten Wilderness, Brooke from the Wonderland Trail, Alexa from Leavenworth, and the Rindals from Camano Island. With an abundance of exploring, calorie burning, and muscle building it seems only necessary to review a few of our favorite trail bars and snacks. Keep in mind these are excellent sources of nutrition for those active days when you need to sustain your energy. If you’re not on the trail reach for whole, nutrient dense, foods.

#1- Clif Bar

Clif Bars contain: carbohydrates, protein, fiber, vitamins, and minerals. Not to mention they are all organic!

What you won’t find in them: trans fats, hydrogenated oils, high fructose corn syrup, preservatives, GMO’s or artificial sweeteners and flavorings.

Why we love them: Clif Bar’s come in twenty different flavors ranging from Coconut Chocolate Chip and Blueberry Crisp to Spiced Pumpkin Pie and Iced Gingerbread. Not only are they tasty but half a bar every 45 minutes-1 hour will keep your energy levels high and your body strong.

#2- Kind Bars

Kind Bars contain: all natural ingredients “you can read” like fruits, nuts, and whole grains. Additionally, they are full of fiber, protein, antioxidants, and necessary vitamins.

What you won’t find in them: GMO’s, artificial flavorings, high fructose corn syrup, or anything with a name you can’t pronounce.

Why we love them: Kind Bars taste good. You can taste the ingredients (and see them) which adds to the overall appeal. Enjoy their Peanut Butter Dark Chocolate and Protein bar or give the Apple Cinnamon and Pecan a try!

#3- Pro Bar

Pro Bars contain: fiber, carbohydrates, protein, omega-3’s, omega-6’s, and whole, raw ingredients.

What you won’t find in them: GMO’s, high fructose corn syrup, and trans fats.

Why we love them: Pro Bars are designed to be a meal replacement bar and are an excellent source of fiber, protein, and carbohydrates. Try the Superberry & Greens which is packed full of spinach, spirulina, broccoli, veggies, and antioxidants!

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Stretches for Lower Back Pain at Work

Dana Rindal — Fri, 02 Aug 2013 01:06:00 GMT

The expert in sports injury and performance.

Enough stiffness, it is time to get limber in that office chair! Those long hours spent sitting, typing, and checking the clock take a powerful toll on your body. Every moment you spend sitting (often hunched over) harms your bones, joints, and muscles. As a result we see a great deal of lower back pain resulting from extended periods of immobility at work. If your office has yet to invest in stand-up desks or exercise balls in lieu of chairs, here are some office proof stretches to try. Start off by setting a phone alarm- choose a frequency that works for you and set a reminder to move around, stretch, and give those lower back's some relief.

Starting position for each stretch will be seated, fully upright in your chair, with your palms resting on your thighs or knees. For the first stretch, place your right hand outside your left knee and use your back to twist left. Follow your twisting core with your head and eyes, hold for 20 to 30 seconds, breathing deeply and fully. Then repeat on the other side. Be sure not to pull or over twist on this stretch! You are relying on your back to twist, not your arms.

For this next stretch, be sure to return to starting position. With your feet planted hip width apart, inhale slowly, and as you exhale lean forward over your thighs. Allow your hands to dangle beside your feet while continuing to breathe deeply. Hold for 20 to 30 seconds, break, and repeat.

Lastly let’s get those legs moving! From starting position, bring one knee toward your chest. Grab the back of your thigh and pull it toward you- be sure to keep that back straight! Hold for 30 seconds, and enjoy the stretch in your lower back and upper buttock. Release slowly and repeat with the other leg.

These stretches are sure to relieve lower back pain but be sure to get up and move every opportunity you can! A quick break every 30 minutes or more will increase blood flow, keep your body loose, and increase overall productivity while at work.

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"Sitting is the new smoking."

Dana Rindal — Mon, 29 Jul 2013 19:25:00 GMT

The expert in sports injury and performance.

As a 5 year-old I learned the negative effects of smoking. The school district sponsored a week-long event called “Red Ribbon Week” that promoted a drug free and alcohol free lifestyle. As a part of that week students were challenged to “turn off the tube” and spend the week without television or video games. At the time it felt like a cruel excuse to force us to “play” but with a growing body of research suggesting sitting may be more lethal than smoking, my educators may have been on to something.

Recent studies suggest that for every hour spent sitting our life expectancy decreases by 21.8 minutes. In comparison, our life expectancy is shortened by 11 minutes for one cigarette smoked. Essentially, the more time we spend sitting, the less time we spend living.

A recent article published in the Los Angeles Times agrees with past research in suggesting “sitting is the new smoking.” Every moment we spend sitting our skeletal muscles are deprived of necessary contractions- the same contractions that utilize excess blood sugar to help prevent diabetes. What we consider rest is actually depriving our muscles of the movements they crave and were designed for.

A prominent researcher on the subject, James Levine of the Mayo Clinic in Rochester, MN has dedicated years to the topic. His research suggests more sedentary lifestyles, like that of the average adult which consist of 50-70% of the day spent sitting, result in decreased life expectancy regardless of amount of exercise incurred during the day. 30 minutes of exercise may meet the quota recommended by the typical general practitioner, but the remaining 23.5 hours of the day are just as crucial.

Get up, stand up, and use those muscles!

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Focused Manual Therapy: Active Release and Graston

Scott Mccoy — Tue, 04 Jun 2013 22:16:00 GMT

The expert in sports injury and performance.

Massage isn't the only soft tissue treatment on the block. In recent years, the Active Release Technique (ART) and Graston Technique have been gaining steam within the athletics community. While massage, ART and Graston are all manual therapies that work to break up adhesions and scar tissue, ART and Graston have the added bonus of being a highly focused right where you need the treatment most.

Here at InHealth, our chiropractors specialize in both ART and Graston. What that means for our patients is options; and who doesn't want that. By combining manual therapies like ART, Graston and massage with chiropractic adjustments and accupuncture we find that our patientscan recover faster.

To learn more about ART, Graston and other manual therapy techniques, check out this great article at RunnersWorld.com or head on over to their websites: ActiveRelease.com and GrastonTechnique.com.

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$25 to Take a Stand Against Domestic Abuse

Dana Rindal — Tue, 06 Nov 2012 20:09:00 GMT

The expert in sports injury and performance.

I am constantly amazed by the dedication and service of people in Seattle. They fight on behalf of those who do not have the strength or voice, and they make it their person goal to help others. One of those people working so hard for others is Nancy Phipps. If you haven't met her, you should. She has worked with DAWN to raise money for women/children in domestic abuse situations. She is a fighter and passionatly cares about helping others. So how can we make a difference? Donate towards the fundraiser "Mission Impossible", a group of DAWN supporters that are raising money and running the Seattle Half and Full Marathon. See the link below. This is our chance to make a difference in November. They are asking for $25 donations before the big day!

https://www.crowdrise.com/dawn-missionpossible/fundraiser/domesticabusewomensnetwork

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InHealth Podcast Episode 5: Gabrielle Anderson

Scott Mccoy — Mon, 29 Oct 2012 18:33:00 GMT

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For today's podcast Scott sat down for a quick chat with InHealth's very own Gabrielle Anderson to talk Seattle Acupunture, Eastern Medicine and how it fits into the world of Western treatments.

Listen and Download:

Direct Download

iTunes

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Carpal Tunnel Syndrome- Seattle Chiropractor Report

Dana Rindal — Fri, 26 Oct 2012 22:45:00 GMT

The expert in sports injury and performance.

Carpal Tunnel Syndrome can be extremely frustrating when its impacting your daily life. Painful to type? Hard to paint? Carpal Tunnel is often the result of repetitive motion that puts pressure on the median nerve. If not treated, it can lead to weakness, tingling, numbness, or hand/finger muscle damage.

Detail Description: Carpal tunnel syndrome describes an irritation of the synovial membranes around the tendons in the carpal tunnel. This inflammation results in pressure on the median nerve. The median nerve travels from the forearm into the hand through a 'tunnel' in your wrist. The bottom and sides of this tunnel are formed by wrist bones and the top of the tunnel is covered by a strong band of connective tissue or ligament. This tunnel also contains nine tendons that connect muscles to bones and bend your fingers and thumb. These tendons are covered with a lubricating membrane called synovium which may enlarge and swell under some circumstances. If the swelling is sufficient it may cause the median nerve to be pressed up against this strong ligament which may result in numbness, tingling in your hand, clumsiness or pain, all classic signs of carpal tunnel syndrome.

Treatment Options: It can be effectively treated using conservative treatment methods. Furthermore, this condition is often misdiagnosed and may actually be compression of the Median Nerve by a muscle(s) above the wrist, compression of a spinal nerve in the neck, or by scar tissue at the transverse carpal ligament. Dr. Kevin and Dr. Curt, Seattle Chiropractor, have helped dozens of patients avoid carpal tunnel syndrome through an integrated approach using Chiropractic, Active Release Technique protocols, Graston Technique, Kinesio Tape, and therapeutic exercises. He has gained a reputation with many Orthopedists, Neurologists, and General Practitioners as "the last stop before surgery" for repetitive stress injuries.

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InHealth Podcast Episode 4: Rose Wetzel Sinnett

Scott Mccoy — Mon, 15 Oct 2012 07:00:00 GMT

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Scott sits down with personal trainer and national level distance runner Rose Wetzel Sinnett to talk competitive running, high performance and her approach to health and fitness. If you'd like to find out more about Rose's personal training and career, head over to www.roserunnersports.com or find her on Facebook at facebook.com/roserunnersports.

Listen and Download:

Direct Download

iTunes

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“Ride Your Socks Off” Benefits the Seattle Union Gospel Mission

Dana Rindal — Tue, 09 Oct 2012 18:15:00 GMT

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“On a lot of the winter nights; if you asked a cold and hungry person on the streets if they would like some socks or a sandwich, many would take the socks without a second thought.”
-Chris Peppler- UGM volunteer

Join InHealth, Seattle Chiropractor, and IC3 Northwest Cycle Team is collecting new and gently used socks to donate the Seattle Union Gospel Mission. We have a bin in our office to collect socks! Please join us in supporting this great cause and helping men and women who will be facing a cold winter on the streets of Seattle.

Baby Rindal Spotted Around InHealth

Dana Rindal — Fri, 28 Sep 2012 14:33:00 GMT

The expert in sports injury and performance.

Baby Rindal has been venturing out of the house these days. You might see him at the office every once in a while! Thank you for all of the well wishes and support!

The expert in sports injury and performance.

InHealth Podcast Episode 3: Curt Rindal

Scott Mccoy — Mon, 24 Sep 2012 12:00:00 GMT

The expert in sports injury and performance.

Today Scott sits down with InHealth's newest team member, Seattle Chiropractor Curt Rindal. They'll chat about making the transition to collegiate baseball and getting drafted by the Milwaukee Brewers after graduating from the University of Washington. It wasn't all smooth sailing though, as Curt describes an elbow injury that could have ended his career. We're glad it didn't.

Download the episode.

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inHealth Podcast Episode 2: Scott Roth

Scott Mccoy — Mon, 10 Sep 2012 12:50:00 GMT

The expert in sports injury and performance.

Hey gang! The always fantastic and extremely talented Scott Roth, a professional pole vaulter from Seattle, WA, sat down with Scott to talk about his experiences working his way up the ranks to become one of the best vaulters in the nation. They'll chat about how Roth made his start, how he battled back and hamstring injuries and how sports physical therapy helped in his recovery.

As always, thanks for listening, and feel free to send in your questions and comments to podcast@inhealthseattle.com

Happy Listening!

Download the Episode

Photo Credit: polevaultplus.com

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InHealth Podcast: Barefoot Running and Dr. Kevin Rindal

Scott Mccoy — Mon, 27 Aug 2012 22:00:00 GMT

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This is it folks: The first InHealth Podcast!

For this episode we'll talk a bit about barefoot running, why it's good for you and how it has made its way into the running community. I'll also sit down with InHealth's own Dr. Kevin Rindal, Seattle Chiropracter extrordinare to discuss growing up in a chiropractic family, becoming part of the USA swim team staff and how his experience as an IronMan triathlete.

If you have any questions, comments, or topic suggestions, hop on over to the Podcast Page, or let us know in the comments section.

Don't miss a single episode! Subscribe with your favorite podcatcher, iTunes or listen right from here.

Happy Listening!

Listen to InHealth Podcast #1: Barefoot Running and Dr. Kevin Rindal

Download the Episode

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Meet Curt Rindal, New InHealth Team Member & Seattle Chiropractor

Dana Rindal — Tue, 07 Aug 2012 19:17:00 GMT

The expert in sports injury and performance.

We are excited to announce that Curt Rindal, Seattle Chiropractor, will be joining InHealth as a Doctor of Chiropractic in September 2012! He and his wife recently moved back to the Northwest and we asked him a few questions.

1. Why are you excited to be back in the northwest after living in California for 3 years?

-Well I didn't come back for the weather! This area is home for me and it's always nice to be back near family and friends. There are a ton of outdoor activities I am excited to be able to enjoy once again.

2. Why did you decide to go into Chiropractic?

-The body is a powerful and complicated structure. Enhancing patients overall function and structure in the least invasive way is very rewarding.

3. What are you most looking forward to in your career?

-Over the years I have seen the positive impact that my dad and brothers have had on patients and I can't wait to be a part of that.

4. You played baseball for the Huskies and Milwaukee Brewers. How has that experience impacted you as a chiropractor?

-As athletes we are always looking for that "edge" to help us reach our full potential and for me it was Chiropractic care.

5. What is one thing that most people don't know about you?

-I went skydiving over San Diego with my brother-in-law and wisely chose to tell my family about it after I landed safely.

The expert in sports injury and performance.

Olympic Athletes Use Acupuncture- Acupuncture, Seattle

Dana Rindal — Mon, 30 Jul 2012 17:31:00 GMT

The expert in sports injury and performance.

https://www.dailymail.co.uk/news/article-1041370/The-price-Gold-Chinese-athletes-left-huge-spots-cupping-therapy-quest-Olympic-glory.html

While watching the olympics, you may have noticed some dark circles on the back of Chinese swimmers. This is known as cupping and it's used by the Chinese to enhance sport performance. Acupuncture can be used for a wide variety of conditions and is the USA is often misunderstood. Do you have questions about acupuncture? If you are wondering if acupuncture might be for you, contact Gabrielle Anderson, LAc, Acupuncture, Seattle, to see if acpuncture is right for you.

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Dr. Kevin's Secret to Eating Vegetables!

Dana Rindal — Fri, 20 Jul 2012 14:03:00 GMT

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Seattle Chiropractor Report- Secret to Eating My Vegetables!

Smoothies have always been a way that I have ensured that I get consistent, high-level, and quality nutrition in my diet. I also find that smoothies are a great way to get vegetables, such as Kale, sprouts, and other leafy greens into my diet in a grab and go fashion. I find that I am much more consistent in adding these nutrient packed foods into my diet when all I have to do is pack a shake bottle, rather than a bunch of Tupperware with a salad, dressing, etc. Here is one of my favorite smoothie recipes that you will have to try. I like adding Standard Process’ Whey Protein Complete© and SP Complete©. These are two power packed all-natural (no sugar or artificial colors or flavors, made from organic ingredients) supplements that provide high quality sources of protein and other vitamins and minerals. You could also substitute your own protein powder in this recipe instead of these products. However, if interested in Standard Process products, InHealth carries a full-line of these products that can only be dispensed by healthcare providers.

8 Frozen Strawberries

1 peeled orange

½ Frozen Banana

1 Medium apple (cored)

½ Cup of Frozen Blueberries

½ Cup of fresh pineapple

¼ Cup fresh pomegranate seeds

1 Cup chopped Kale

1 Tablespoon Flax Oil

2 Scoops SP Complete

2 Scoops Whey Protein Complete

1 Cup Orange Juice

Blend all ingredients (I use a Vitamix and blend until smooth).

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Michael Phelp's Athletic Trainer- Meet Keenan

Dana Rindal — Thu, 19 Jul 2012 14:00:00 GMT

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Seattle Chiropractor Report- Meet Keenan!

I had the great privilege of working with Keenan Robinson, ATC while in Knoxville, TN last week at the US Olympic Team domestic training camp. We have also traveled together as members of the USA Swimming medical staff for the 2010 Pan Pacific Championships in Irvine, CA and the 2011 FINA World Championships International training camp in Gold Coast, Australia. Keenan has become a good friend and someone I have enjoyed working along-side treating the athletes before and after training and competition.

2012 USA Olympic Team Medical Staff: Domestic Training Camp

(Left to right: (front) Ken Haller, Ashley Stern, Andy Eberheart, (back) Brian Cunningham, Keenan Robinson, and Kevin Rindal)

Keenan is a very skilled and intelligent practitioner and has been the trainer for Michael Phelps for over 8 years, dating all the way back to their time at the University of Michigan when Keenan was the ATC and Phelps was training for his first Olympics. Phelps will be one of the first to tell you that a major part of his success is staying healthy and receiving regular treatment and Keenan is the primary person that oversees and performs treatment to Phelps; he also guides Phelps’ dryland training. One of the tools Keenan frequently uses for recovery and rehabilitation with Phelps is Graston Technique. Graston Tools are metal instruments used to break up scar tissue/myofascial adhesions and facilitate proper flexibility, range of motion, and healing. Graston Technique is a treatment approach that I am also certified in and is available to patients at InHealth Seattle. To learn more about Graston Technique, go to: www.grastontechnique.com. Also, check out the link below to read an article from Details Magazine about Michael Phelps where he talks about Keenan playing a role in his recovery via the use of Graston Technique:

https://www.details.com/celebrities-entertainment/cover-stars/201208/gold-medalist-olympian-swimmer-michael-phelps-training-secrets-interview?currentPage=1

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Healthy Eating Event with Fitness Forward!

Dana Rindal — Wed, 18 Jul 2012 16:04:00 GMT

The expert in sports injury and performance.

For those of you who haven't met Debbie Pots, its time to meet this amazing women! Her business is putting on a seminar THIS THURSDAY on healthy eating. The info. is below:

Thursday, July 19th

Third Thursday Seminar: Clean Eating Part 1
7:00 PM - 8:00 PM - with Christine Hancock

Christine has been a runner since childhood and active in health and fitness ever since. Professionally, she is a nutraceutical representative. As part of her nutraceutical program, she coaches nutrition to the full spectrum of individuals and organizations. Christine will show how to sharpen your competitive edge with fun & simple nutritional habits that will put the wow in your performance. Learn how to eat to build smart cells and get inspired to shop, prepare, and eat for improved training, racing, and recovery. You will want to share these healthy living tips with your friends and family.
Christine Hancock M.S. Nutrition, RRCA Certified Running Coach

For more information, check out her website at: https://fitnessforward.net/

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Olympic Training Camp- The Basics

Kevin Rindal — Thu, 12 Jul 2012 20:10:00 GMT

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Seattle Chiropractor Report- Dr. Kevin Rindal

Today while standing on deck watching the Olympic Swimmers train, I was struck by the fact that all of the swimmers, even the greatest Olympic athlete of all time, spent the first 45 minutes of their practice doing the most basic swim drills. Not only did they go through the motions, they did the drills assigned to them with impeccable precision. The coaches were watching them closely to ensure that their form was correct and made micro modifications when needed. I suppose that this is why they are the best of the best at what they do. Proper execution of the fundamentals takes consistent, intense focus and gives each of these athletes the edge on their competition that doesn’t have the same focus.

How true this is of life, the fundamentals, no matter what your pursuit, is the foundation for success. I was encouraged today to focus on the fundamentals in several areas of my day to day life. It is so easy to go through the motions; however, incredible attention to the details, a clear focus of one’s goals, and a clear purpose are the keys to effectiveness and success.

It is easy to be inspired when surrounded by such focused and successful people, I am grateful for this opportunity and will leave Knoxville with better grasp of the importance of consistent attention to detail….just some thoughts.

The expert in sports injury and performance.

On the Deck with Team USA- Seattle Chiropractor Report

Kevin Rindal — Mon, 09 Jul 2012 15:35:00 GMT

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The Seattle Chiropractor Report- Dr. Kevin Rindal

This week I have the privilege of working with 49 of the best athletes in the world, the USA Olympic Swim Team. After an intense Olympic Trials, that in many ways will be as competitive as the Olympics, the strong survived and will represent the United States at the 2012 Olympic Games in London.

This past Friday we arrived in Knoxville, TN for a week long training camp hosted by the University of Tennessee (UT). The team will then travel to France for a 10 day training camp and then travel to London for the Olympic Games. I have been impressed by UT’s facilities, they are unbelievable; three 50 meter pools, three 25 yard pools (both 8 lanes), and 3 diving wells with 5, 7.5, and 10 meter platforms. Two of the pools are indoor and one outdoor. To top it off, they have been incredibly gracious hosts and treat us as if this is our home.

A typical day involves leaving for the pool at 7:30 am and practice until 9:30 am, breakfast follows. We eat Lunch at 1:00pm, practice #2 2:30-5:00pm and dinner to follow. There are 6 of us on the Sports Medicine Team, the Medical Doctor, a Physical Therapist, Two Athletic Trainers, a Physician’s Assistant/Athletic Trainer, and myself. Following practices, during the afternoon, and in the evening we are available to the athletes for post-training stretching/massage and I focus on Active Release Technique, Graston Technique, and Chiropractic. We all work very well together and each of us has very different skills that allows for a variety of treatment options for the athletes. Many of the athletes have Chiropractors that they work with while at home training, so I have stayed busy these first few days, treating athletes who are stiff and sore from the Olympic Trials and traveling to Knoxville.

This is the fourth time I have worked with the US National team over the past 3 ½ years, so it has been fun to re-connect with the athletes who have become friends. This is a very strong bunch of athletes; with many of the veteran coaches saying that this is probably the most talented groups of athletes they have ever seen come through the ranks of USA Swimming. This is also a very young group with 26 out of 49 athletes being first time Olympians. This team is well balanced though, and has several athletes who will be competing in their 3^rd or 4^th Olympic Games. It will be exciting to follow this team as they compete in London, I am grateful for the opportunity to be a part of the Olympic movement and surrounded by such inspiring individuals; we hope for great success to this team.

To follow the USA Swim Team during the Olympics, go to: www.usaswimming.org

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Finally, A Solution to Shoulder Injuries- Seattle Chiropractic Report

Dana Rindal — Thu, 28 Jun 2012 21:32:00 GMT

The expert in sports injury and performance.

The Seattle Chiropractor Report on Shoulder Pain.

WHAT IS IT?

The shoulder is a dynamic, movable joint that allows for a wide range of motion. Because it has access to a wide range of motion, it can be susceptible to injury which can lead to a degenerative process in the tissues that hold it together. Shoulder pain encompasses any pain in or around your shoulder such as the joint itself or the surrounding ligaments, tendons or muscles.

SYMPTOMS

Shoulder pain typically gets worse with movement
Grinding/popping feeling
Stiffness
Weakness
Painful movement of the arm
Swelling

CAUSES

The shoulder joint is a very complex joint structure. There are numerous joints/muscles/ligaments/bones/tissues that support this joint and allow it to function properly. An imbalance in these structures can restrain the shoulder from functioning property and/or prevent the shoulder from rotating. Besides structural imbalance, there are several additional factors that contribute to shoulder pain. For example, if too much stress is put on the shoulder it can lead to breakdown/micro tears. The body’s response is to lay down scar tissue to heal the micro-tears. As stress repeats in that same area, more tearing and more scarring will likely occur. Over time, multiple layers of scar tissue form into an adhesion, which tends to be more serious, as an adhesion is a complex layer and web of scar tissue that is much more durable. Adhesions are strong enough to alter a muscle’s flexibility and range of motion and influence biomechanics, thus putting stress on different areas of the body, often times leading to compensation injuries. Once this repetitive injury cycle has begun it cannot be stopped until the adhesion(s) is properly treated and the muscles/joints/ligaments are properly rehabilitated. It should also be noted that other factors, such as weak muscles, poor posture, etc. can also lead to shoulder pain.

The most common causes of shoulder pain include:

Bursitis/Rotator Cuff Tendonitis- One of the most common diagnosis for shoulder pain.
Frozen Shoulder- This leads to stiffness of the joint and difficulty with shoulder rotation.
Shoulder Instability- Typically the result of a loose joint.
Calcific Tendonitis- Calcium deposits within the rotator cuff tendon.
Shoulder Separation (AC separation)- a disruption of the acromioclavicular joint.
Shoulder Dislocation- When the top of the arm bone is disconnected from the scapula.
Labral Tear & SLAP Lesion- Often caused by falling onto an outstretched hand.
Biceps Tendon Rupture- When the tendon of the bicep muscle ruptures near the joint.
Pain between the shoulders typically is due to problems with the neck.

RISK FACTORS

Being middle-aged or older
Heavy lifting
Sports

PREVENTION

Exercising on a consistent basis, maintaining proper posture, maintaining a healthy weight, and using good body mechanics are all ways to help prevent shoulder pain.

CONVENTIONAL TREATMENT

There are several common treatments used for shoulder pain which are often used in combination with each other. These include rest, ice, ibuprofen, splints/braces, exercises, stretches, surgery and ultrasound. Typically these treatments take a long time before they are able to provide relief, and they typically never address the underlying cause of the problem of scar tissue adhesions. Each of these approaches can be effective if they are done in conjunction with a treatment that addresses scar tissue (adhesions), and proper firing/functioning of muscles.

INHEALTH TREATMENT

At InHealth, we take an integrated approach when treating shoulder pain. Two of our main treatment approaches are through hands-on and instrument-assisted myofascial therapy: Active Release Technique (ART) and Graston Technique. Both of these techniques are relatively new and highly successful hands-on treatment methods that address problems in the soft tissues of the body including muscles, ligaments, fascia, and nerves. Both of these treatments are highly successful in dealing with shoulder pain, because they are specifically focused on locating and treating the scar tissue adhesions that accumulate in the muscles and surrounding soft tissues. The primary goals of an Dr. Kevin, Seattle Chiropractor, and ART and Graston Technique practitioner are to 1) break-up restrictive adhesions, 2) reinstate normal tissue flexibility and movement and 3) more completely restore flexibility, balance and stability to the injured area.

In addition to ART and Graston Technique, InHealth provides exercise rehabilitation to stabilize the injury, Kinesio Taping to support the injury, and chiropractic manipulation to balance the structure of the body. InHealth also offers integrated treatment through the exceptional Acupuncture and Massage Therapists who are a part of the InHealth team. Our objective is to provide each patient with integrated health care and exceptional results. Call InHealth and Dr. Rindal, Seattle Chiropractor, today to schedule an appointment at 206-315-7998.

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The Risk of Drinking Too Much Water- Seattle Chiropractor's Report

Dana Rindal — Thu, 21 Jun 2012 21:09:00 GMT

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Seattle Chiropractor's Report

Typically this time of year, we are reading articles on dehydration (lack of water). For good reason! More often then not, drinking too little water can become a major problem for people who are active in summer weather.

What about drinking too much water? Is there such a thing? The answer is a startling “yes”, it’s called hyponatremia. Although extremely rare, endurance athletes tend to have the highest risk of experiencing this condition. For example, in 2002, a healthy 28-year-old female collapsed during the Boston Marathon as a result of hyponatremia. She didn’t make it, which prompted not only the running community but also the scientist to start asking questions.

Symptoms: Nausea, cramps, dizziness and headaches. It is difficult to distinguish between dehydration and hyponatremia symptoms. The difference in symptoms is that people experiencing hyponatremia have normal vital signs in the initial states. They are also more likely to vomit and become puffy.

Treatment: IV with a concentrated sodium solution, a diuretic medication to speed water loss and an anti-convulsive medication, in case of seizure, according to Dr. John Cianca, medical director for the Houston Marathon. It is important that hyponatremia is diagnosed correctly and not mistaken for dehydration as the treatment for these two conditions are opposite of each other.

Dr. Arthur Siegel, director of internal medicine at McLean Hospital, studied 2 women who died during marathons from hyponatremia. He found that they both died of brain swelling from the water intoxication. He determined that they died not from “drinking too much water, but because their kidneys stopped excreting water as a response to skeletal muscle injury. When runners “hit the wall” they force their muscles to continue to exercise even after they’ve run out of glycogen, or fuel. This triggers a stress hormone in the brain to tell the kidneys to halt water excretion, in an effort to maximize blood volume. When this happens, even a relatively small amount of fluid can cause the brain to swell. If a person continues to consume fluids, the body reacts to the inflammation by continue to protect blood volume making the brain swell even more.” Dr. Siegel thinks that it’s the combination of over-drinking during and after the race, once the muscle injury has begun, that people start to get in trouble.

So how can you protect yourself? First, understand how you sweat. People who tend to be “salty sweaters” are at a higher risk for hyponatremia. If you are running or working out for more than 5 hours, weight yourself periodically. If you gain weight, stop drinking water. Just as a heads up, women tend to be more at risk for this then men as they tend to lose more sodium and retain more fluid then men.

Although rare, it’s important to keep an eye on your water consumption, especially if you are an athlete.

Information Source: https://www.amaasportsmed.org/news_room/hyponatremia_reuters.htm

The expert in sports injury and performance.

5 Tips to Mental Toughness- Seattle Chiropractor Report

Dana Rindal — Wed, 13 Jun 2012 16:15:00 GMT

The expert in sports injury and performance.

The Seattle Chiropractor Report:

“There isn’t a person anywhere who isn’t capable of doing more than he thinks he can.”  -Henry Ford

Typically when we think about athletes, we think of them in terms of their “physical ability”. However, if you ask the truly great athletes, you will find that mastery over their mind is one of their greatest weapons that they have in their arsenal. Take for instance, the recent article in Vogue on Syndey Leroux, the youngest player on the U.S. Olympic Soccer team.

“Although she is among the youngest players on the squad, she sounds like a seasoned pro when she lays out her game strategy. “You get one really small chance,” she says about her knack for finding just the right moment to score. “When that chance happens, you feel it. You pounce on that. And it may happen in the eighty-ninth minute, but it will happen. That’s my favorite part of the game, finding these glitches and trying to make something of them.”

How is mastery of the mind achieved? It is hard work, just like training our physical body. It takes discipline, practice and of course support. Some ideas to get started on your mental training?

Get a coach! Hire someone to help you move forward both on a physical and mental level. For some of us, mental discipline is just a matter of making exercise and our body a priority. A coach can help!
Find an exercise partner and someone that you can train with. Ensure that person is a positive person that will encourage you, not necessarily turn your workout sessions into a time of complaining. Also, make sure that you are a good partner as well!
Turn your thinking around and make sure you are focused positive thoughts. When you find yourself thinking about “why you cannot do something”, stop yourself and start to think about how “you can do something”. Simply changing how you think about a problem, will often allow you to come up with unique and non-obvious solutions. (example. Instead of thinking that you are way too tired to workout again, start thinking about what sounds good today for a workout? Maybe instead of a run, you do a walk-jog.)
Make sure that you are always turning the “lemons in your life, into lemonade”. Everyone has tough things thrown at them. Work on your response, and choose to make the best out of a tough situation.
Last but not least, grow! Read, listen, and learn. Challenge yourself daily and grow from your experiences.

Sydney once again, shows us the power of her mental strength. When her competitors falls apart because of changing weather or conditions, she ensures it’s the moment that she will excel as described in the recent Vogue article.

“(Sydney) has a talent for raising her game in conditions that might slow other players down. “I absolutely love playing in the rain,” says Leroux, who grew up outside Vancouver, B.C., in a coastal area known for its precipitation (her mom is Canadian, her dad American). “It reminds me of home.”

Go out and do your best today. Seattle Chiropractor

The expert in sports injury and performance.

Lose Weight & Feel Great- InHealth Events

Dana Rindal — Wed, 06 Jun 2012 16:00:00 GMT

The expert in sports injury and performance.

Back by popular demand, we are offering the Introductory Purfication Class on June 26th at 6:30pm. This class is offered for free and is a great time to ask questions about what a cleanse/purification process does for your body. At InHealth we use the Standard Process 21 Day Cleanse kit.

Who Needs to Detoxify?

Anyone who has consumed:
Processed foods
Sodas or processed sweet foods
Non-organic produce
Meat and poultry that are not free-range
Any genetically altered foods
Food containing preservatives, additives, dyes
Fast foods or restaurant foods
Charbroiled or grilled foods
Coffee, alcohol, dairy products or tap water

Who Else Needs to Detoxify?

If you have been exposed to the following:
Petroleum products
Pesticides, herbicides, chemical fertilizers
Hairsprays, candles, air fresheners
New carpet, paint, furniture or flooring
Nuclear power plants
Have amalgam dental fillings
Household or industrial cleaning solutions

Others Needing to Detoxify

Anyone wanting
More energy or vitality
Better health and less symptoms
To lose weight
To sleep better
To improve mental clarity
To control sugar cravings
To improve libido
Ongoing maintenance of their health

So What Do I Need to Do?

Sign up to for the program at the reception desk or call the clinic at (206)-315-7998.
Come to the pre-purification class on Tuesday, June 12th at 6:30pm.
Buy your Standard Process purification nutritional products.
Start the purification diet.
Continue 3 week purification and feel great!

The expert in sports injury and performance.

5 Tips for Sore Back Muscles- Seattle Chiropractor Report

Dana Rindal — Tue, 05 Jun 2012 14:00:00 GMT

The expert in sports injury and performance.

Sore back muscles can impact your daily life and leave you feeling limited as to what you can physically accomplish. Recently, I had a patient who was pregnant and experiencing low back pain. This is very common, so what can you do about it? Here are 5 tips for sore back muscles:

1. Apply Ice and/or Heat: It is important that you apply heat and ice at the correct stage of an injury as they have opposite effects. Heat increases blood flow to an injured area and relaxes muscles. On the other hand, ice decreases blood flow, and assists with reducing inflammation. If your back pain is from a recent or acute injury, apply ice. If you are in the chronic injury stage, and have experienced this pain for a while, apply heat. You can read more about application of ice in this blog post.

2. Spinal Manipulation or Adjustment: Spinal manipulation is simply pressure used to the spine to coax the vertebrae into proper alignment. There is evidence that chiropractic relieves many types of back pain, lower back pain in particular, and helps restore normal range of motion. Spinal manipulations takes stress off surrounding tissues - muscles, tendons, and ligaments - to relieve back pain and restore normal functioning. That is why it is so important to see a chiropractor for back pain. You may be interested to note that osteopathic doctor and physical therapist in most states are licensed to perform spinal manipulation.

3. Massage Therapy: Seattle Message therapy allows for increased blood flow to muscles and muscle relaxation. It is a great way to not only relax, but also decrease back pain.

4. Active Recovery: By doing exercises that are not full exertion you create a larger flow of blood to your muscles allowing for quicker recovery that helps to reduce pain felt from sore muscles.

5. Active Release Technique (ART): ART can be extremely effective when treating sore back muscles as it breaks down scar tissue, increases blood circulation and improves range of motion. Doing ART in conjunction with spinal manipulation and massage therapy can be extremely effective when dealing with sore back muscles.

Questions? Contact us!

The expert in sports injury and performance.

InHealth Sponsors a Ski-to-Sea Team!

Dana Rindal — Thu, 24 May 2012 14:00:00 GMT

The expert in sports injury and performance.

InHealth has been sponsoring a Ski-to-Team from day 1 of being open. Not only do the Rindals have a rich legacy of participation, but it almost feels as if its out duty to sponsor a team! (Although ask Dr. Kevin if he has actually ever been able to race- it has become the running joke).

This year we are sponsoring a team that is participating in the Masters- all male division. Dana's father has been doing the ski-to-sea for the past 35 years, and he will again be particpating on the team. We also have some great local Seattle athletes that we are excited to have on board including Mark Vohr and Michael Blue.

For those of you that have never participated in the Ski-to-Sea Race, you are truely missing out on a unique and fun relay race in Bellingham, WA. There are 8 people on each team, and 7 legs of the race. It starts with cross-country skiing at the top of Mount Baker and ends with Sea Kayak in Bellingham. Here is the run down on each leg of the race:

Cross-Country Ski (known for an exciting start to the race, but where at least one unlucky skier always seems to lose a pole in the crowded start)

Downhill Ski (well known fact- you spend most of your time running up a grueling hill that you then get to enjoy skiing down afterwards)

Running (did we mention that this is 99% downhill? be prepared for the fastest run of your life and blisters)

Road Bike (approximately 42 miles of pure fun.)

Canoe (the river changes every year depending on the water levels. we have been at this race for 30 years and there is always someone dressed in a pink tutu... never fails)

Mountian Bike (20 miles of mud and excitment. if your team is in the lead, you just hope you don't get a flat or if you are in second you secretly hope the other team gets a flat)

Sea Kayak (5 miles and you get to end by ringing the race bell and having a crowd of spectators cheering you on)

We are excited to be supporting a team at Ski to Sea this year and wish our team the best of luck! If you have never been to Bellingham during the race, this is the year for you to go! InHealth Seattle will be there!

Good luck team!

The expert in sports injury and performance.

Helpful Hints on Avoiding Back Pain

Dana Rindal — Wed, 23 May 2012 14:00:00 GMT

The expert in sports injury and performance.

Gardening is upon us and spring is a perfect time to get out in the sun, eat healthy foods, and avoid the stresses of life. Let’s talk about the importance of those sun rays, avoiding inflammation in daily life, and also some helpful hints on avoiding back pain when you head to the garden!

With many dermatologists noting the damaging effects of excessive sun, it is important to smartly weigh the benefits of those sunrays. An of sun exposure is known to have a negative effect on our physical and mental functions. Further importance of sun exposure is found in recent findings which suggests Vitamin D:

Maintains blood calcium levels à which helps aid the nervous system
Lower the risk of osteoporosis à by increasing calcium levels in bones
Greater sun exposure reduces cancer risk
Relieves symptoms of depression

Remember, it is recommended to wear that SPF 15 (or higher) sunscreen if you will be out in the garden! Also, look for the UVA/UVB protectors, which shield from dreaded “sun aging” and skin cancers.

Let’s move to another topic surrounding your springtime gardening work, inflammation and stress! Inflammation is our body’s quick response mechanism to bring healing and immune support to infection or injury. Exemplified as local redness, swelling, heat, and pain, it can greatly affect your movement while gardening. A few ways to avoid inflammation is guided by adding to or changing a few areas of your diet and lifestyle. According to Dr. Weil’s Inflammatory Diet, you should aim for:

A variety of organic produce and organic poultry, meat, dairy, and eggs
Including avocados, nuts, and healthy oils (like Olive Oil)
Minimizing processed food and fast food, especially high fructose corn syrup (which also causes weight gain!)
Eating fresh food, especially colorful fruits and vegetables

These foods are helpful in reducing chemical stress on the body, nourishing your body with vitamins and minerals, and cleaning out the inflammatory-causing toxins within. Simply by following a fresher way of life, you will mitigate many harmful sicknesses and diseases, as well as the pain of inflammation.

Lastly, one important aspect of maintaining muscle and joint health during spring gardening is found in posture! The key to avoiding strained muscles from gardening is to keep a long and straight spine while bending, grabbing, and pulling those weeds. This helps avoid the strain and aches that a hunched muscle-tightening position will often cause. In addition to the maneuverability of a long spine, be sure to give yourself proper support to take pressure off the weight-bearing upper body – (this can be done by propping a forearm on the thigh if standing, or by propping a hand on the ground if sitting). If you’re looking for non-back-breaking-postures, try out these:

Sit on a 5 gal. bucket while you grab those weeds in your garden.
If standing: bed at the waste, keep a wide stance, and brace one arm against a thigh.
If on all-fours: be sure to keep a long spine and relax if muscles get tense
If sitting: bend each leg, putting one in front of the other, and your sitting bones are equally touching the ground. This position keeps your pelvis and spine upright.

With all of these suggestions regarding Vitamin D, anti-inflammatory diets, and safer gardening techniques, it is important to emphasize hydration as a final aspect to your springtime gardening life. Drink anywhere from 60-80 ounces per day (2-3 Nalgene bottles), and get started on washing out your toxins and metabolic waste out of your system.

Now get out there and garden with gusto!

The expert in sports injury and performance.

Three Foods to Avoid- Seattle Chiropractor Report

Dana Rindal — Thu, 10 May 2012 02:38:00 GMT

The expert in sports injury and performance.

There are three foods that can sabotage any healthy diet or weight loss attempt. These are foods that you will want to avoid!

1. Soft Drinks/Soda- If you are looking for empty calories, and a huge dose of sugar, drink up! Soft drinks with artificial sweeteners have been linked to some neurological problems such as headaches, irritability and behavioral problems. If you are looking to lose weight, diet sodas are not going to help. The reason for this is that artificial sweeteners have a sweet taste that will still stimulate the release of Insulin, which will drive down your blood sugar, which will lead to hunger. The last reason not to drink soda? They are full of phosphoric acid, which depletes minerals from the bone reserves to neutralize the acid, leading to thinning of the bones.

2. High Fructose Corn Syrup- Not your friend when it comes to weight loss and nutrition! Why? When you extract natural sugars from their food base, it removes all the nutrients, including the minerals/vitamins that are needed by the body to metabolize the sugar in the first place. This type of sugar therefore depletes the body of nutrients, which leads to cravings for sugar.

3. Omega 6 Oils in Excess- When Omega 6 oils are eaten in excess, they promote heart disease, cancer, and inflammation. Whole foods provide plenty of them, you don't need to use vegetable oils. Try alternatives such as flax oil or virgin olive oil.

The expert in sports injury and performance.

InHealth Sponsors ClubNW

Kevin Rindal — Fri, 20 Apr 2012 13:55:00 GMT

The expert in sports injury and performance.

InHealth Seattle is proud to announce that we will be a sponsor of Club Northwest Elite Track and Field and Cross Country Teams for the 2012 season. Club Northwest is the largest, and oldest, running club in the Pacific Northwest (est. in 1972 with over 500 members). Club Northwest has members of all athletic ability, from beginners, to USATF National Champions and Olympic hopefuls.

If you are looking for a great group to run and train with, consider becoming a member of Club Northwest (https://clubnorthwest.org/index.php/membership/join-the-club), they are an excellent resource for those who are looking to start running or seek to improve their performance. Wishing all of the CNW athletes a successful 2012! Dr. Kevin

The expert in sports injury and performance.

11 Ways to Reduce Inflammation Naturally- Seattle Chiropractor Report

Kevin Rindal — Thu, 29 Mar 2012 14:00:00 GMT

The expert in sports injury and performance.

Seattle Chiropractor Report: Musculoskeletal injuries are among the most prevalent class of injuries experienced by US citizens each year, and, second to the common cold, is the most common reason for primary care physician visits each year. Prescribed treatment for these injuries often includes the following: rest, Non Steroidal Anti-Inflammatory Drugs (NSAIDs), muscle relaxants, ice, Physical Therapy, Chiropractic, Massage, and Acupuncture. Because most musculoskeletal injuries have an inflammatory component, we wanted to give you 11 ways that you can reduce inflammation naturally.

11 Ways to Reduce Inflammation Naturally:

1. Omega-3 Fatty Acids (i.e. fish oil, flax seed, green leafy vegetables, etc.)

2. Pro-Inflazyme (Nutritional Supplement made by Nutri-WestÒ)

3. Arnica and Boswellia (Naturally occurring substances that have been shown to reduce inflammation and bruising).

4. Avoiding pro-inflammatory foods: Fatty meat, chicken skin, farm-raised fish, corn based foods, refined sugar, processed foods and meats, etc.

5. Eating anti-inflammatory foods (low-calorie nutrient dense food): skinless chicken, vegetables, lean meat, tree nuts, fruit, etc.

6. Ice (Cryotherapy).

7. Epsom salt soak.

8. Cryoderm or topical analgesic spray.

9. Low Level Laser Therapy: Has been shown to decrease inflammation and improve the rate of healing in injured tissues.

10. Soft-Tissue Mobilization Techniques such as Active Release Technique and Graston Technique have been shown to stimulate healing (increased production and laying down of fibroblasts).

11. Kinesio Tape (KT) is widely used in Sports Medicine to help support injured muscle by pulling up on the skin to create “space” for inflammation to be channeled out of the injured area. KT also helps with pain reduction and muscle relaxation.

The expert in sports injury and performance.

On the Road with Garmin Barracuda Cycling Team- Seattle Chiropractor

Kevin Rindal — Tue, 27 Mar 2012 04:00:00 GMT

The expert in sports injury and performance.

THE COBBLED CLASSICS- BELGIUM (Seattle Chiropractor Report)

This week, I have had the privilege of working with the Garmin-Barracuda Professional Cycling team during the Spring Classics in Gent, Belgium. Prior to my arrival, I did not have a complete understanding of the importance of cycling in Belgium, it is definitely on par with the soccer fanatics of Europe and Brazil, and cycling amongst youth is as prevalent as Little League Baseball. Belgium definitely keeps the spandex industry in business!

While not all technically part of the” Spring Classics,” three of the largest and most competitive single day races of the year will take place within a 50 mile radius of Gent, Belgium: Dwars door Vlaanderen, E3 Harelbeke , and Gent Wevelgem Gent. The following two weeks the riders will participate in the historic cobble stone classics Tour of Flanders and Paris Roubaix. When I think of racing, I think of 6 am on a Saturday morning with a handful of fans, mostly family, out to cheer on the participants. It is hard to imagine, but the first of these races, Dwars door Vlaanderen, takes place at 12 noon on a Wednesday afternoon, and much of Belgium shuts down to watch the best cyclists in the world travel at breakneck speed across the Belgium countryside and climb narrow cobbled roads while vying for position. These races are a preview of what is to come in July at the Tour de France as the top teams bring out their aces vying for a coveted spot on the podium. This year, BMC, Radioshack-Nissan, Sky, Garmin, Green Edge, AG2R, Lotto, and Quickstep where just a few of the teams competing with some of the biggest names in cycling amongst those in the peleton: Tyler Farrar, Mark Cavendish, Fabian Cancellara, Tom Boonen, and David Millar, just to name a few.

When you watch a cycling race and think, those fans are crazy, and the people driving the cars are even more insane, both are true. I have had the chance to ride in a race vehicle for two races thus far and on several occasions braced for what looked like an impending collision with another vehicle, fan, or other obstacle in the road. I have to say, watching these two races from this vantage point has been one of the most memorable experiences I have ever had. This was topped at the end of E3 Harelbeke when I was put in charge of meeting local hero and Garmin-Barracuda team member Sep Van Marcke following his 5^th place finish as the media rushed him off for a TV interview while I got a wet towel and scraped the grime off his face and helped him put on a fresh jersey for his television spot.

Working with the team as a chiropractor has also been a real treat. Garmin regularly sends a chiropractor with the team, at their larger events, so the team is very used to receiving treatment on a daily basis. This opportunity to work with the team came about after working extensively with Tyler Farrar in the off season while he was residing in Seattle. Farrar also has a home here in Gent and was able to make things work so that I could provide treatment to himself and the team during the Spring Classics. One of his goal races for the season is tomorrow, Gent Wevelgem Gent, and he is in great form to do well in this race.

What a wonderful experience thus far, I feel very fortunate to have this opportunity and have enjoyed the incredible hospitality of the Belgian people. Hoping for an exciting finish tomorrow!

The expert in sports injury and performance.

Developing Neuromuscular Power: A guide for athletes

Dana Rindal — Fri, 16 Mar 2012 15:00:00 GMT

The expert in sports injury and performance.

By: Ryan Brown

Whether you are throwing a shot as far as possible, soaring over bars, hitting an opponent, or sprinting at the end of the race, every athlete needs to bring power into their performance. When talking about power, strength needs to be discussed because they are very much related to each other. Power is only as good as your base strength level. In order to work on getting gains in your power, a good strength and conditioning program needs to be implemented before your power building period of your training. A reason for strength to be correlated to power is that with superior strength come superior neuromuscular characteristics that allow for greater power performance. With a strong base built an athlete/coach can now focus on the power aspect of the training. It is important to note that the power section of your training is just that, a section. Periodization and special planning for when to implement the power training is important to consider before training. For power three important categories are important to consider; movement pattern specificity, load specificity, and velocity specificity.

Movement Pattern Specificity-

There are four main movement patterns for power development; traditional resistance exercises, ballistic exercises, plyometrics, and weightlifting. Traditional resistance training is the least effective, because there is a deceleration phase throughout most if not all the exercises. The deceleration causes the antagonist muscles to fire while shutting off the target muscles for the movement which affects the transfer of the exercise to the desired motion. However if the resistance is lowered and the movement is performed at a faster rate, power gains can be achieved more efficiently. This type of movement pattern shows power gains in low-moderate athletes and endurance athletes more often than elite athletes, although gains can still be made with elite athletes.

Ballistic exercises consist of exercises that allow you to go through the full range of motion without having any deceleration to the movement (ex. Squat jump, medicine ball throws, etc.). These exercises are great because the athlete is encouraged to use weights and can go through the full range of motion with little to no deceleration. This exercise is very effective because it allows for closer sport-specific movements which allows for great transfer from the exercise to desired movement.

Plyometrics are very similar to ballistic exercises however the athlete should have minimal to little weight throughout the movement. The focus on plyometric is having a fast stretch-shortening cycle allowing for greater neural adaption. Plyometric allow the athlete to do exercises much closer to the desired movement which allows for increased transfer from exercise to movement.

Weightlifting exercises such as power cleans, snatch, and variations allow for muscle patterns critical for sport tasks (jumping, hitting, etc.) to be written and made strong for the athlete to perform. Since this exercise requires great velocity and heavy weights it is ideal for sports involving contact hitting (football, hockey, etc.).

Load Specificity-

There are three types of loads for an athlete working on power to lift; heavy, light, and optimal. The heavy load (80% of 1RM or higher) allows for strength to be built (correlated to power) and for activity of high threshold motor neurons to fire allowing the type two muscles (muscles used to produce power movements) to be utilized. Lighter loads (0-60% of 1RM) allow an athlete to move faster through the movement and perform a more sport-specific movement. This type of loading is recommended more for athletes who need to produce movements that are fast and have low external forces acting on them (ex. sprinting, jumping, etc.). The optimal load is defined in primary literature as the load that the maximal power production can be achieved while performing a specific movement. For most athletes this number is around 30% of 1RM in a single joint movement while a multi-joint movement has more variation between athletes.

Velocity Specificity-

Although there still needs to be more studies conducted on this portion of power training, studies have shown that it can be beneficial to perform exercises at close to the same speed you would your movement (ex. Sprinter: runs at maximal speed should do workouts with higher velocity vs. football center who doesn’t move a great distance each play can do lower velocity leg workouts).

The expert in sports injury and performance.

Limited In Your Ability to Exercise? We've Got Your Covered!

Dana Rindal — Thu, 15 Mar 2012 17:30:00 GMT

The expert in sports injury and performance.

By: Ryan Brown

I recently read a research article about a study comparing slow walking with an uphill incline with fast level walking. This study was performed using volunteers that were classified as obese. In the study they had the volunteers use treadmills to walk and they then measured VO₂ Max, heart rate, blood pressure, and Rate of Perceived Exertion (RPE). The analysts also used a three-dimensional motion capture system to gain the biomechanical measurements.

The article revealed that uphill walking at a slower pace, compared to fast level walking on a flat surface, may reduce overall load to the body, increase the load distribution throughout the legs, and decrease the loading rate across the lower-extremity joints while still providing similar cardiovascular/physiologic stimulus for health benefits. This basically means someone who is either just starting out with exercise or for some reason have limitations (pregnancy, obesity, etc.) should try walking uphill at a gradual increase and slower pace, then at a fast pace on level ground. In the long run, walking up hill not provides good health benefits and are easier on the lower extremity joints (knees, ankles, etc.).

We hope this can help you when you are thinking about exercising. Good luck and let us know if we can help you in any way! Happy exercising!

APA Citation:

Ehlen, K., Reiser, R., & Browning, R. (2011). Energetics and biomechanics of inclined treadmill walking in obese adults. Medicine & Science in Sports & Exercise, 43(7), 1251-1259.

The expert in sports injury and performance.

The Top 6 Reasons Patients Loved the Cleanse

Dana Rindal — Thu, 08 Mar 2012 15:22:00 GMT

The expert in sports injury and performance.

Recently we hosted a 4 part class on the Standard Process Cleanse or Purification Program. It was a hit and every person who took the class said that they learned a great deal.

Here are the top 6 reasons that patients love the cleanse.

1. Had more energy and in general felt better!

2. Weight loss

3. Higher quality of sleep

4. Control of surgar cravings

5. Helped patients jump start a healthy eating lifestyle.

6. Improved athletic performance.

If you are interested in doing the cleanse on your own, that is still an option! Please contact us here. If you want to learn more, check it out here. If you want to read testimonials, take a look here!

The expert in sports injury and performance.

4 Ways to Catch Some Sun in the Northwest

Dana Rindal — Wed, 07 Mar 2012 00:11:00 GMT

The expert in sports injury and performance.

If you are living in Seattle right now, you probably have the itch to see the sun once again. It tends to be a long winter/spring, with few appearances made by the sun. We were talking with some friends last night and they make it a priority to head to Hawaii at least 1 week each year in March. I love that idea, but it can be hard to implement! Here are some more affordable ideas if you are sun starved:

1. Head to Eastern Washington. They tend to have more sun then we do on the West side of the mountains.

2. Buy a sun lamp. I have yet to do this, but have heard of many people installing them in their kitchen so that when they cook/clean etc., they are getting some good light.

3. Weekend in Las Vegas. You may not be into the atmosphere, but Vegas is a great long weekend trip with the potential to catch some great weather. There are not only some great hotels, but you can typically find some cheap deals. Plus the Grand Canyon in nearby, and what a great trip that could be!

4. Weekend in Palm Springs. Hot, sun, easy to get to and there are some great outdoor activities.

The one characteristic of Northwest folks is that they enjoy every moment of any day that is sunny. We never take advantage of the sun and its typically when the beauty of what the rain creates is revealed. If you are getting tired of the clouds, save and take a quick trip. You will feel refreshed and ready to hold on until July when the good weather kicks in.

The expert in sports injury and performance.

What You Need to Know About Sciatica- Seattle Chiropractor Report

Kevin Rindal — Tue, 21 Feb 2012 15:00:00 GMT

The expert in sports injury and performance.

Seattle Chiropractor Report

WHAT IS IT?

The average age for people to experience sciatica is between 30 and 50 years old. It’s important to note that Sciatica is a symptom of something else going on, such as a pelvic injury, which is putting pressure on the Sciatic nerve. The Sciatic nerve is the longest nerve in the body and starts in the spine and runs down the back of each leg. This nerve controls the muscles in the back of your knee, lower leg and provides sensation to the back of your thigh, lower leg and sole of your foot. When the sciatic nerve is compressed, it can cause a great deal of pain, weakness and numbness/tingling for the person experiencing it!

SYMPTOMS

Pain, weakness, numbness, or tingling in the leg.
The type of pain experienced varies but might feel like a dull ache, burning, or mild tingling.
Pain on one side of the buttock or leg that is worse when sitting.
A constant pain in one side of the buttocks.

CAUSES

Typically the symptoms of Sciatica are not caused by a single event, but develop over time due to general wear and tear on the structures in the lower spine. Common symptoms of Sciatica occur because of pressure or damage to the nerve. Some common causes include Piriformis syndrome (compression of the Sciatic nerve by an excessively tight Piriformis muscle that is situated over the nerve), a bulging disk, degenerative disc disease, spinal stenosis, a pelvic injury, or tumor.

RISK FACTORS

Endurance athletes
Soccer/basketball/football/baseball sports that involve running and fast movements.
Increasing activity too quickly.

PREVENTION

Exercising on a consistent basis, maintaining proper posture when you sit, and using good body mechanics are all ways to prevent the sciatic pain.

CONVENTIONAL TREATMENT

There are several common treatments used for Sciatica which are often used in combination. These include rest, ice, ibuprofen, splints/braces, exercises, stretches and ultrasound. Typically these treatments take a long time before they are able to provide relief, and they typically never address the underlying cause of the problem which is scar tissue adhesions. Each of these approaches can be effective if they are done in conjunction with a treatment that addresses the adhesions.

INHEALTH TREATMENT

At InHealth, we take an integrated approach when treating Sciatica pain. One of our main Seattle Chiropractor treatment approaches is through hands on and instrument assisted myofascial therapy: Active Release Technique (ART) and Graston Technique. Both of these techniques are relatively new and highly successful hands-on treatment methods that address problems in the soft tissues of the body including muscles, ligaments, fascia, and nerves. Both of these treatments are highly successful in dealing with Sciatica, because they are specifically focused on locating and treating the scar tissue adhesions that accumulate in the muscles and surrounding soft tissues. The primary goals of an ART and Graston Technique practitioner are to 1) break-up restrictive adhesions, 2) reinstate normal tissue flexibility and movement and 3) more completely restore flexibility, balance and stability to the injured area.

In addition to ART and Graston Technique, InHealth provides exercise rehabilitation to stabilize the injury, Kinesio Taping to support the injury, and chiropractic manipulation to balance the structure of the body. InHealth also offers integrated treatment through the exceptional Acupuncture and Massage Therapists who are a part of the InHealth team. Our objective is to provide each patient with integrated health care and exceptional results. Call InHealth today to schedule an appointment with your Seattle Chiropractor.

The expert in sports injury and performance.

Seattle Acupuncture for Insomnia

Dana Rindal — Mon, 13 Feb 2012 19:39:00 GMT

The expert in sports injury and performance.

This article was written by our Seattle Acupuncturist, Gabrielle Anderson. If you have questions, feel free to email her at Gabrielle@InHealthSeattle.com.

Sleep has such a powerful effect on our daily life- it is imperative for our cognitive functioning, essential for our healing process, and critical for our emotional well being. When we sleep well, we are energized and grateful, but when sleep is elusive, a struggle to obtain, or disrupted for various reasons, we begin to recognize how vital it is to our wellness, and how difficult insomnia is to cope with.

Seattle Acupuncture is gaining recognition as an effective alternative to prescription sleep medications. Insomnia is a complaint commonly seen by Seattle Acupuncturists, as it effects and is intertwined with so many other conditions. We all want a natural, restful, restorative night's sleep, without the groggy hangover from prescription pharmaceuticals or over the counter drugs. Acupuncture provides relief on a deeper level, treating the cause of the insomnia at the source, and dealing with each person's unique presentation of symptoms.

What exactly is Insomnia?

Insomnia is not a black and white issue, because individuals vary in their need for and satisfaction with sleep, so it can't be definied by how long it takes to get to sleep or how many hours a person stays asleep. It's a term that can refer to inadequate or poor quality sleep, including difficulty falling asleep, or difficulty staying asleep. Insomnia encompasses various symptoms related to this problem such as dream disturbed sleep, restless sleep, waking during the night, sleeping for short periods of time, feeling tired and unrefreshed upon waking, or waking early in the morning and being unable to get back to sleep.

Insomnia can happen secondary to a larger health concern, but can also occur on its own as a primary condition. Stress, worry, and anxiety all contribute to insomnia, and these days it is becoming more and more common, and is something I see frequently with patients who come in for Acupuncture treatment.

Diagnosis and Treatment

In Chinese Medicine, treating insomnia usually involves nourishing the Heart, and helping to calm the Shen, (the spirit of the Heart) so that it can rest, and be rejuvenated. The Shen is best equated to our psychological state, and when it is aggravated or irritated, we can get caught up in worry or over-thinking, and it becomes increasingly difficult for the Shen and the Heart to rest peacefully.

However, most conditions affect multiple systems in our body, and this is true of insomnia as well. Each individual has their own unique presentation, which may also involve imbalance with other organs or meridians, and this is all taken into account by feeling the pulse and observing the tongue, in order to diagnose and plan an appropriate treatment to alleviate the root cause of the insomnia. Following is an explanation of some types of insomnia identified by Chinese Medicine, and the typical patterns of symptoms that they involve.

Heart and Spleen Deficiency:

The Spleen system is disrupted by a poor diet, late-night eating, excessive worry, and over-thinking. A poor diet results in blood that is undernourished, and may make it more difficult to fall asleep. Other symptoms include fatigue, poor memory, palpitations, poor appetite, anxiety, and pale complexion.

Heart and Kidney Disharmony:

The Kidney system is depleted by overwork, fear, and anxiety. The Kidney Yin nourishes the body, has a calming nature, and balances the heat of the Heart, so when the Yin of the body is depleted, one may wake frequently during the night, possibly disturbed by night sweats or hot flashes. There may also be difficulty getting back to sleep, palpitations, dizziness, poor memory, tinnitus, backache, and dry mouth.

Liver System Imbalance:

The Liver system is disrupted by excess stress, anger, fatty foods and alcohol. These factors often lead to heat in the Liver, which can cause restlessness, irritability, and nightmares. This pattern is more common in people with a lot of emotional stress, and can be characterized by thirst, headaches, red eyes, and bitter taste in the mouth.

Heart and Gallbladder Qi Deficiency:

This imbalance is often seen in timid individuals and involves light sleep, waking up with fright and having difficulty falling asleep again, lots of dreams, palpitations, breathlessness and fatigue.

In Chinese Medicine, each of the 12 organ/meridian systems has an associated two hour time period during the 24 hour day. If you have noticed a pattern of consistently waking up at the same time each night, during a specific organ's time period, this may indicate an imbalance in that organ system, and this may reveal potential causes for your insomnia. For example, many people wake up between the hours of 1am-3am, which is during Liver time. This information, along with your symptoms, feeling the pulse, and observing the tongue, helps to determine a therapeutic treatment plan.

More and more people are seeking out Seattle Acupuncture for insomnia. Whether you've tried medications and don't like the side effects, are worried about dependence, or just don't feel like you are getting quality sleep when it is induced by a medication, Acupuncture is a therapeutic alternative that is adapted to your specific set of symptoms, and helps nourish the body, mind, and spirit on a deep core level. Many people find that Acupuncture helps them feel calm and relaxed, which naturally allows them to fall asleep peacefully and wake feeling rested. By treating your insomnia at the source, Acupuncture encourages your body's own natural sleep cycle to take over, and re-establish a peaceful rhythm of restorative sleep once again, so that you can greet each new day feeling rejuvenated and refreshed.

The expert in sports injury and performance.

My Life as a Professional Athlete- Ryan Brown

Dana Rindal — Fri, 03 Feb 2012 15:00:00 GMT

The expert in sports injury and performance.

**This story was written by our intern Ryan Brown. He is training for the Olympics in Pole Vault. We are excited to watch him compete and support his training career. He is a hard and determined worker and we feel extremely lucky to have him at InHealth. Thanks Ryan for all that you do.

I come from Bellingham, Washington where I lived from 2000 to 2011. I graduated with a Bachelor of Science in Kinesiology with a Pre-Chiropractic emphasis from Western Washington University (WWU) in the spring of 2011. While at WWU I competed for four years on the track and field team as a pole-vaulter and as high jumper (not very serious with high jump). My junior year I after winning my second national championship and first outdoor national championship and jumping my personal record (PR) of 5.40 meters (17’8’’) I realized that a potential to become a professional athlete was within reach. My senior year I my future was on my mind. Whether or not I should go straight into graduate school for the Chiropractic career path that I have wanted to do since my junior year of high school or to put that off and pursue the ultimate goal of athletics, the Olympic Games. I figured that school can always wait but my body will not always be in the prime state I chose to pursue the life of a professional athlete in track and field!

The decision was made but I knew that I needed to make a change in my training program because the only thing I had going for in Bellingham was a great coach who knew me for the majority of my pole-vault career (3 years during high school and 4 years of college competition). The training facility was not the best being inside but next to an ice rink (which made the facility freezing) and a soccer field (where community games were held and flying soccer balls would make practice more…let’s say interesting). Also I started to move through the largest pole the program had for me and had no money to purchase new poles to move to. I decided to contact Pat Licari who is the pole-vault coach at University of Washington and had an elite team of vaulter’s starting to rise up. After a while he got back to me with news that there was enough room for me to join up with them at their facility. Now came to hard part, moving to Seattle after living in Bellingham for 11 years and only living away from my parents for 1 year (and I was still in the same town as them). I was determined though so I started to search for both a place to live and a part time job that wouldn’t interfere with my training.

I knew everything would be good to go because I believe that it is what God has planned out for my life right now and that He would make opportunities arise for me to get to a place to reach my goals. I was able to find a room (although my sisters call it a closet) in a house for rent within walking distance of Dempsey Center (where I train at UW). Within a few weeks after moving to Seattle I was fortunate enough to get a part time job as a Delivery Driver for Zeeks pizza. I was very grateful for this chance to be able to work and sustain my living conditions and continue my training. Now that these critical thing were established I turned my attention to training. The first week was brutal because of my lack of physical preparedness but fortunately I had been setting myself up mentally to get through the week and then I knew I would be okay. To my relief the other guys that I train with were just as exhausted as I was which encouraged me even more to stick with my training. The training became easier to handle as I continued to push myself day after day. However, one of the toughest things was maintaining my body. I had no bath tub where I lived so I couldn’t take ice baths after particularly hard workouts, I dint have access or the money to chiropractic, physical therapy, or message therapy which I fell like would have made a huge difference in my training. Money was tight because I only had the part time job so my nutrition was starting to suffer. I knew that this would only last a while but it didn’t make things any easier. I realized that one of the biggest detriments to my training with leaving Bellingham was that I wasn’t as close to amazing community that helped support me in all sorts of ways. Lucky, at the time I made a lot of trips up to Bellingham when I could and my old small group leader after hearing about a mac and cheese using chocolate milk story decided he would buy me some groceries. It was very generous of their family to help me out when I was in need. These types of things continued to happen from both my family and my community in Bellingham when I was still in need and even sometimes when I wasn’t.

I realized then how much God loves me to have given me a great support system that helps to inspire to keep working hard and push myself in all aspects of my life. In December I hit a snag in my training after hurting my Achilles in a particularly hard practice and then not giving it enough rest to recover. At the end of the month fortune smiled upon me again when I was blessed with an internship at In Health chiropractic under Kevin Rindal D.C. and they chose me to become one of their sponsored athletes. He started treatment on me right when I started and two weeks later its nearly back to 100% strength. It no longer limits what I can do at practice and I am stronger than ever. Being a professional athlete is tricky because a lot of the time you have to rely on other people to be able to spend more dedicated time practicing and thinking about your sport. I know that all things will work out in the end and I’m excited to see how God continues to shape my career as an athlete and hopefully get some sponsorship’s to further help me develop as an elite pole-vaulter. With whatever comes my way I know that training for the Olympics is where God has places me so I will work at it with all my heart, with all my strength, and with all my mind.

The expert in sports injury and performance.

Fighting GIRD: What All Baseball Pitchers Should Know

Dana Rindal — Thu, 02 Feb 2012 15:00:00 GMT

The expert in sports injury and performance.

By Guest Blogger Kyle Boddy

Glenohumeral Internal Rotation Deficit is better-known as GIRD. GIRD is extremely common in baseball pitchers, as their throwing shoulder will have significantly increased External Rotation (ER) Range of Motion (ROM) in comparison to their non-throwing shoulder. Conversely, their throwing shoulder will generally have far less ROM when stretched into Internal Rotation (IR) while their non-throwing shoulder will usually be average for the general population. Having noticed this for some time, David LaBossiere ATC decided to manually stretch his pitchers' throwing shoulders into IR while not touching ER on either shoulder. His theory was that because the external rotators of the throwing shoulder kept being lengthened when the forearm was laid back in Maximum External Rotation (MER) during the pitching delivery, the internal rotators must have become extremely strong - yet shortened - when the ball was accelerated out of this position.

It worked wonders. LaBossiere's Houston Astros suffered fewer pitching-arm related injuries over the next few years, and this practice is now fairly common amongst professional baseball teams! To balance out your own shoulders, it's recommended that you get an End Range of Motion (eROM) test by your local chiropractor or physical therapist to see how much, if any, GIRD you suffer from. Your PT can help prescribe you some simple stretches to increase your IR ROM in your throwing shoulder, and can also help you with passively strengthening the external rotators of the throwing arm using concentric exercises - like medicine ball backwards tosses or resistance band work.

Additionally, GIRD is not the only shoulder-related issue that tends to occur with baseball pitchers. In the pitching motion, the pectoralis minor stabilizes the scapula against the thoracic wall of the rib cage. When subjected to repeated contractions as the humerus internally rotates at thousands of degrees per second (Fleisig et. al.), the pec minor can become shortened and very "tight." While the rotator cuff and the labrum get most of the attention in the medical community when it comes to the baseball athlete's shoulder, the pec minor is vitally important and must be in good shape for top performance for all overhead throwers. Myofascial release techniques using instruments like foam rollers, Theracanes, or assistance from your physical therapist or sports chiropractor can help release the tightness and restore adequate mobility in both the anterior and posterior shoulder.

An appropriate baseball training program will always take into account GIRD, pec minor shortness, and many other variables. Work together with your Seattle sport injury specialist, physical therapist, and your baseball trainer to get the best performance you can out of your body while remaining healthy! The most important statistic in baseball is staying off the disabled list and contributing on the active roster as much as you possibly can, and that includes proper biomechanics reflected in your pitching mechanics as well as periodic check-ups by your DCs, PTs and doctors.

Kyle Boddy is the owner of Driveline Baseball, Driveline Athletics, and Driveline Biomechanics Research, where he trains and rehabs baseball athletes of all ages and skill levels to help them achieve their goals. Visit him on the web at https://www.drivelinebaseball.com.

The expert in sports injury and performance.

Acupuncture for Athletes- Acupuncture Seattle

Gabrielle Anderson — Thu, 26 Jan 2012 15:00:00 GMT

The expert in sports injury and performance.

By: Gabrielle Anderson, LAc, Acupuncture Seattle

While providing Acupuncture Seattle treatments at InHealth, I love that I get to meet other athletic individuals like myself. From runners to cyclists to triathletes to rock climbers, all types of athletes know that taking care of their health is the best thing they can do for their performance.

You may not know it, but many famous athletes such as Paula Radcliffe, (a long distance runner and the current women’s world record holder in the marathon), utilize Acupuncture Seattle to prevent injuries, relieve pain, recover more quickly, boost their immune system, and generally keep their bodies in top notch shape.

Other athletes reaping the benefits of Acupuncture include:

In the NFL: Steve Young, Jerry Rice, Matt Hasselbeck, Regan Upshaw, Marcellus Wiley, Will Demps, and Brian Russell

In the NBA: Yao Ming, Allan Houston, and Shaquille O’Neal

In MLB: Vernon Wells, Chan Ho Park, and David Cone

Tennis players: Maria Sharapova, Martina Hingis

In Golf: Michele Wie and Fred Couples

Olympic Speed Skating: Kevin Overland

Iron man champions: Dave Scott and Paula Newby-Fraser

…………..

Acupuncture, Seattle is amazing because it triggers the release of your body’s own natural painkillers, which are called endogenous endorphins, much like the endorphin release you get after a good workout. Acupuncture, Seattle can improve blood circulation and energy flow throughout the meridians in the body, which can decrease inflammation and bruising, and relieve muscle spasms.

Acupuncture, Seattle has a healing effect on a many types of athletic injuries, including any type of limb or joint pain, shin splints, muscle strains, back pain, sciatica, numbness or tingling, and post operative healing, so you recover and get back in the game more quickly.

At Seattle Acupuncture, I encourage patients to use Acupuncture in conjunction with other sports medicine care such as physical therapy, massage, yoga, stretching, and chiropractic adjustments, all of which work synergistically to get the optimal results.

If you’re an athlete, and you love your sport (who doesn’t?), you also know that preventative treatment is extremely valuable, because no one wants to fall behind in their athletic progress due to an injury. It’s particularly difficult to get back to your level of peak performance after an injury has you sidelined. It’s far more valuable to start getting Acupuncture in the off-season, so you are strong and ready when competition time rolls around. Then the treatments serve to keep your strength up, minimize recovery time, and boost your immune system.

The National Institutes of Health Consensus Conference on Acupuncture came to this conclusion: “The data in support of acupuncture are as strong as those for many accepted Western medical therapies. One of the advantages of acupuncture is that the incidence of adverse side effects is substantially lower than that of many drugs or other medical procedures used for the same conditions.”

Acupuncture relieves blocks in energy, which can manifest as pain. In addition, Acupuncture’s balancing effect is also beneficial for the mind, and many people tell me they experience an energized but relaxed and meditative state post-treatment. What athlete hasn’t experienced the role that their mental state and psychological well-being plays in their performance? A positive outlook, confidence, and visualization are all valuable tools to have along with physical health. Acupuncture helps in this area too, relieving anxiety, calming the mind, relieving insomnia, and improving balance.

If you want to make sure you stay in the game year round, try Acupuncture Seattle at InHealth.

With that in mind, check out this article on Acupuncture in the NFL:

“Acupuncturist Treats 40 N.F.L. Players in 4 Cities”The expert in sports injury and performance.

Medical Inc.- A documentary on chiropractic.

Dana Rindal — Mon, 23 Jan 2012 15:58:00 GMT

The expert in sports injury and performance.

When I initially saw this documentary, I was so excited, that I had to share it with all of you right away. We cannot wait for the full film to be released this summer, but for now we can at least watch the trailer. If you would like to learn more about the film, check it out here. That is all for today on your Seattle Chiropractic Report.
The expert in sports injury and performance.

Neck Pain Study Finds Spinal Manipulation Most Effective

Dana Rindal — Sat, 21 Jan 2012 04:39:00 GMT

The expert in sports injury and performance.

In the Annals of Internal Medicine, a study was recently published that found exercise and spinal manipulation therapy to be more effective to reduce neck pain than pain medication.

In the study, three groups were created that each received different treatment types:

Group number one received spinal manipulation therapy from a doctor of chiropractic (DC).
Group number two received exercise recommendations.
Group number three received pain medication such as over-the-counter pain relievers, narcotics and muscles relaxants.

After 12 weeks of treatment, 57% who had received spinal manipulation therapy had pain reductions of over 75%, 48% who received exercise only treatment found neck pain improvement, and only 33% of people who were on medication noticed a reduction of pain. When tested again one year later, 53% of the drug-free groups reported at least a 75% pain reduction, compared to 38% pain reduction from the group that took medication.

It is also important to note that the group on medication continued to use larger and more frequent amounts of medication.

If you are looking for a Seattle Chiropractor to help with neck pain reduction, please contact us at InHealth.

To read more, click here.

The expert in sports injury and performance.

An Interview with Chris Kirchoff

Dana Rindal — Sun, 15 Jan 2012 05:19:00 GMT

The expert in sports injury and performance.

One of the primary focuses in making fitness a part of one’s lifestyle is exercising correctly and using appropriate technique. “That’s important, but I think that’s secondary,” says Chris Kirchoff. “The first step is motivation.” At Kirchoff Fitness, Chris and her staff motivate clients to get and stay active through activities that they enjoy. Kirchoff believes technique means nothing without motivation; infusing a desire in people to begin exercising and to improve their quality of life is one of her primary objectives.

Kirchoff Fitness offers services ranging from boot camp style classes, to group and personal training. Seattle’s Best Boot Camp is one of the best fitness kick-starts you’ll ever get, offering challenges for every level of fitness. Personal training and group sessions offer a more traditional approach and are meant to suit your personal needs, and she is able to accommodate at a particular site or time of your choice.

At InHealth, we work with several patients who train with Chris, both in a one on one setting and at her bootcamps. Chris is an inspiring individual and helps people realize their potential and get amazing results. We give Chris an A+, and highly recommend her as one of the top Seattle area Personal Trainer; if you are looking to enhance your fitness and well-being, give Chris a call.

For more detailed information on Kirchoff Fitness and other services they have to offer, or to sign up for a session/class visit their website here!

The expert in sports injury and performance.

Hip and Groin Pain

Kevin Rindal — Tue, 10 Jan 2012 15:33:00 GMT

The expert in sports injury and performance.

WHAT IS IT?

Hip & groin pain can be caused by a variety of factors including tendonitis, muscle strain, snapping hip syndrome, arthritis, trochanteric bursitis, and fracture. In general, hip and groin pain is caused by problems with tendons, muscles, ligaments and other soft tissues related to the hip joint. The exact location of your pain can help determine the cause. For example, injury to the hip joint will typically be reported as pain on the inside of the hip or groin.

SYMPTOMS

Hip & groin pain can be difficult for the patient to describe, other than, it “just hurts”. The location of pain often depends on the type of hip and groin injury. Common symptoms include:

Pain in the hip, groin or even buttock.
Limping to minimize pain.
Often patients have a difficult time describing exactly where the location of the pain is coming from in the hip or groin.

CAUSES

There are many causes of hip pain. A few of the most common include:

Arthritis: Typically the cause of chronic hip pain.
Tendonitis: The hip has a lot of tendons located around it that connect the mucles and joint. These tendons can become inflamed with overuse and cause pain.
Bursitis: Occurs due to overuse and/or repetitive actions around the joints of the body. Bursitis is inflammation of the fluid filled sacs (bursa) that cushion areas of pressure between muscles, joints and tendons.
Strains: When you put stress on a joint and muscles, tissue breaks down causing micro-tears. The body’s response is to lay down scar tissue to heal the micro-tear. When you put stress on that same area again, more tearing takes place and again more scar tissue is laid down by your body. Over time this scar tissue creates an adhesion, which tends to be more serious as they can alter your biomechanics and put new stress on different areas of the body, therefore creating another injury. The repetitive injury cycle has begun and cannot be addressed until the adhesion is properly addressed and the muscles/joints/ligaments are properly rehabilitated.
Note: Inflammation from arthritis, tendonitis, and bursitis can also lay down scar tissue, leading to adhesions formation and the repetitive injury cycle.

RISK FACTORS

Endurance athlete (ie- repeated stress to the hip joint).
Soccer/basketball/football/baseball sports that involve running and fast movements.
Elderly
Obesity

PREVENTION

Make sure to stretch and do exercises to strengthen muscles in the areas that support the hip. Also, if you are inactive or overweight, start to slowly increase activity over time.

TREATMENT OPTIONS

There are common treatment options available for hip and groin pain that include physical therapy, rest, ice, steroid injections, ibuprofen, shoe orthotics, and possibly even surgery. The problem with most of these modalities is that they do not address scar tissue build-up that is characteristic of an overuse or acute injury. Scar tissue is the result of the body repairing micro-tears or larger tears in the soft tissue. It’s a normal and natural response for your body to lay down new scar tissue when damage occurs, but with a repetitive injuries this cycle occurs over and over again. The result? Scar tissue build-up that turns into an adhesion and restricts normal range of motion, causing the body’s biomechanics to change.

Often we see multiple injuries in people with repetitive injuries that continue to push their body. When people only take the traditional approaches, the scar tissue component is never addressed and often the injury doesn’t ever resolve on its’ own or it takes an extremely long time. By addressing the scar tissue, the body is able to recover much faster as it allows normal range of motion for the structures and muscle involved. The common treatments available can then also become much more effective when done in conjunction with treatments that address the adhesions.

At InHealth, we take an integrated approach when treating Hip & Groin pain. One of our main treatment approaches is through hands on and instrument assisted myofascial therapy: Active Release Technique (ART) and Graston Technique. Both of these techniques are relatively new and highly successful hands-on treatment methods that address problems in the soft tissues of the body including muscles, ligaments, fascia, and nerves. Both of these treatments are highly successful in dealing with Hip & Groin injuries, because they are specifically focused on locating and treating the scar tissue adhesions that accumulate in the muscles and surrounding soft tissues. According to www.activerelease.com, the primary goals of an ART and Graston Technique practitioner are to 1) break-up restrictive adhesions, 2) reinstate normal tissue flexibility and movement and 3) more completely restore flexibility, balance and stability to the injured area. In conjunction with Active Release Technique, we also utilizes traditional forms of treatment as mentioned above, including ice, cross training so that the injured area can rest, exercises, extremity and spinal manipulation, and stretches.

In summary, InHealth provides ART/Graston to address scar tissue adhesions, exercise rehabilitation to stabilize the injury, Kinesio Taping to support the injury, and chiropractic manipulation to balance the structure of the body. InHealth also offers integrated treatment through the exceptional Acupuncture and Massage Therapists who are a part of the InHealth team. Call your Seattle Chiropractor, InHealth today to schedule an appointment at 206-315-7998.

The expert in sports injury and performance.

Rent Space on Nick Symmond's Arm

Dana Rindal — Sat, 07 Jan 2012 18:48:00 GMT

The expert in sports injury and performance.

Nick Symmonds, the 2008 Olympian and four-time USA 800-meter title holder, has joined the movement to change the rules for Olympic Athletes that would enable sponsor logos on their uniforms. What is he doing? He is offering space on his left shoulder to the highest bidder on Ebay. He will wear a temporary tattoo of the Twitter name to whoever bids the highest price for the entire 2012 year.

"Should the winner of this auction be a corporation, I will wear its Twitter name on my left shoulder when allowed to do so by governing bodies and, after reviewing the quality of the corporation's products, endorse them entirely provided my endorsement does not conflict with any of my current sponsors. Along with this valuable advertising space (4.7 billion viewers during 2008 Olympic Games), I will tweet a message of support for the auction winner on the first of every month during 2012 from my personal Twitter account, @nsymm800, which currently has over 4500 followers. I will be forced to cover up the temporary tattoo with tape at all IAAF governed meetings. I will, however, have the tattoo on under the tape and will remove the tape as soon as the rules permit. In all interviews conducted before and after the event I will mention the sponsor's Twitter name and why it has been covered during competition."

Bold move and people are talking. His goal is to use the money to buy only organic food while he trains for the Olympics.

If you want to see the Ebay auction yourself, check it out here.

The expert in sports injury and performance.

4 Reasons Why You Should Set Goals for 2012

Dana Rindal — Tue, 03 Jan 2012 04:25:00 GMT

The expert in sports injury and performance.

"Not having a clear goal leads to death by a thousand compromises."
-Mark Pincus, Founder of Zynga

2012 has arrived, and it's that time of year to set goals. Why? Life will fly by if we are not intentional about how we live each day. Here are 4 reasons why it might be worth your time to set down and create a plan for the year.

1. Goals help us focus on what is important. Do you want to have more free time, get in shape, get over an injury, or get a promotion? Goals help us define key values that give our life meaning.

2. Goals help us to stay accountable. Writting down goals, telling a friend, or blogging goals will help us stay accountable when the going gets tough.

3. Goals force us to move forward.

4. Goals push and challenge us. For example, if we have a goal of getting in shape, then it might just help us hit the gym rather then watch tv when we first come home at night.

Passion and goals can become a potent combination. Lets see what 2012 has in store for all of us.

The expert in sports injury and performance.

How Seattle Chiropractic Can Help Your Low Back Pain

Dana Rindal — Fri, 23 Dec 2011 15:26:00 GMT

The expert in sports injury and performance.

Although Seattle Chiropractic can care for more then just back pain, many patients come in to address this oftentimes painful experience. If you are experiencing low back pain, you are not alone:

- Over 31 milion Americans have low back pain at any given time.

- Back pain is the primary reason for missed work and the second most common reason for a doctor's office visit.

- Americans spend over $50 billion dollars per year on back pain.

- 80% of Americans will experience back pain during their lifetime.

What are some of the causes of back pain?

Bones, muscles, ligaments and joints comprise this complicated structure, the back. Back pain can be caused by ruptured disks, irritated joints, strained mucles, and sprained ligaments. It can also be caused by poor posture, obesity, arthritis, stress, accident or a sport injury. Often patients hurt their back from performing the simplist of tasks such as picking up an object from the floor. Disease can also be the cause of back pain such as kidney stones, blood clots, bone loss, or kidney infections.

Manipulation as treatment for back pain:
Doctors of Chiropractic have been using manipulation to address back pain for the last 100 years. Until recently, manipulation has traditionally been ignored by others in the healthcare community. Now, with an increasing focus on cost effectivness, manipulation is receiving a great deal of attention from the healthcare community.

"Chiropractic spinal manipulation is a safe and effective spine pain treatment. It reduces pain, decreases medication, rapidly advances physical therapy, and requires very few passive forms of treatment, such as bed rest."

The Agency for Health Care Policy and Research, a federal governemtn research organization, recommends that people experiencing low back pain choose the most conservative care first. In addition, it recomments manipulation as the only effective and safe, drugless form of initial professional treatment for acute low back problems in adults.

Are you looking for a treatment option? InHealth is a Seattle Chiropractic office that can help with back pain. Call 206-315-7998 to make an appointment today.

References:

1. Jensen M, Brant-Zawadzki M, Obuchowski N, et al. Magnetic Resonance Imaging of the Lumbar Spine in People Without Back Pain. N Engl J Med 1994; 331: 69-116.

2. Vallfors B. Acute, Subacute and Chronic Low Back Pain: Clinical Symptoms, Absenteeism and Working Environment. Scan J Rehab Med Suppl 1985; 11: 1-98.

3. This total represents only the more readily identifiable costs for medical care, workers compensation payments and time lost from work. It does not include costs associated with lost personal income due to acquired physical limitation resulting from a back problem and lost employer productivity due to employee medical absence. In Project Briefs: Back Pain Patient Outcomes Assessment Team (BOAT). In MEDTEP Update, Vol. 1 Issue 1, Agency for Health Care Policy and Research, Rockville,

4. In Vallfors B, previously cited.

5. Time to recognize value of chiropractic care? Science and patient satisfaction surveys cite usefulness of spinal manipulation. Orthopedics Today 2003 Feb; 23(2):14-15.

6. Bigos S, Bowyer O, Braen G, et al. Acute Low Back Problems in Adults. Clinical Practice Guideline No.14. AHCPR Publication No. 95-0642. Rockville, MD: Agency for Health Care Policy and Research, Public Health Service, U.S. Department of Health and Human Services, December, 1994.

Note: Article information was taken from the ACA website.

The expert in sports injury and performance.

Holiday Inspiration- Get Ready for the Next Season

Dana Rindal — Thu, 22 Dec 2011 18:23:00 GMT

The expert in sports injury and performance.

Many of you might have already seen this clip, but we thought it would be perfect inspiration before the holidays!

Heather Dorniden of the University of Minnesota races the 600m at the Big 10 Indoor Track Championships. She reminds what a race really is about. What life is really about. We will fall. We can rise.

The expert in sports injury and performance.

Heel Pain- Could it be plantar fasciitis?

Dana Rindal — Thu, 15 Dec 2011 14:55:00 GMT

The expert in sports injury and performance.

Tired? On your feet a lot? Younger or middle aged and experiencing heel pain? It may be plantar fasciitis, one of the most common causes of heel pain. The plantar fascia, the flat band which connects the heel bone to your toes, supports the arch of your foot. If it becomes weak, irritated or swollen due to an injury such as a strain, you may experience pain bottom of your foot/heel while walking or standing.

What causes plantar fasciitis?
-Shoes that fit poorly (too small or large)
-Shoes with poor arch support or soft soles
-Walking, standing, or running for long periods of time, especially on hard surfaces
-An injury such as a strain or sprain
-Flat feet or high arches
-Being overweight
-Biomechanical imbalance (i.e. rotated pelvis, short leg, tight or weak muscles, etc.)

Pain or stiffness at the bottom of the heel is a common complaint of those who suffer from plantar fasciitis. Pain generally increases or develops:
-During or after intense activity
-Climbing stairs
-After sitting or standing a long time

So how can you treat or prevent plantar fasciitis? Calf and arch stretching exercises are an easy and excellent way to reduce pain and help stretch the plantar fascia. Stretching before exercise and other activities will help reduce the risk of developing plantar fasciitis. Rolling your foot with a golf-ball or massage ball can also help. Dr. Kevin Rindal specializes in Active Release Technique, Graston Technique, exercise rehabilitation, FAKTR, and uses Low Level Laser Therapy to help reduce inflammation an promote healing.

Often times, there is a biomechanical imbalance, such as an unbalanced pelvis, tight or weak muscles, or poor movement patterns that lead to this type of an injury. It is important to not just treat the symptom, but also identify the cause of the injury. Dr. Kevin is an expert at determining the cause of the injury and developing a rehabilitation plan. InHealth also has an excellent Massage Therapy and Acupuncture team. Both of these healing modalities can also play a pivotal role in aiding and expediting the healing process.

The expert in sports injury and performance.

A Natural Stride- How to Approach Barefoot Running

Dana Rindal — Wed, 14 Dec 2011 00:37:00 GMT

The expert in sports injury and performance.

It is often said that “less is more” and, in today’s society, that often holds true. Barefoot training is a current trend sweeping the fitness world and may be here to stay. Increased strength at the ankle joints and energetic advantages over traditional running comprise some of the commonly perceived benefits of barefoot running and minimalist shoes. Modeled after the natural shape of the human foot, barefoot “shoes” aim to get us back to our roots and run the way nature intended.

Studies have highlighted some of the effects of barefoot training:
A reduced risk of injury
Increased joint stability, primarily at the ankle
Increased oxygen consumption

Studies have shown that, on the biomechanical level, there a number of differences to note between barefoot and shod (traditional) running. A few of the key differences being:

1. An increased external vertical loading rate for barefoot.
2. Higher tibial acceleration for barefoot than for shod running.
3. Flatter foot placement at initial contact for barefoot.
4. Higher ankle joint stiffness and lower knee joint stiffness in barefoot running.
5. Earlier maximal EMG intensity for the tibialis anterior for barefoot running.

So what does all this mean and how can running/training barefoot be beneficial? Think of barefoot running like training with a wobble board. The small muscles in your legs must constantly fire in order to maintain stability and keep the wobble board level. Like a wobble board, when you run or train barefoot your body must compensate for the stability that we are used to having from traditional running shoes. Over time, this helps strengthen and increase the general stability of the ankle joint resulting in a reduced risk of injury. Stronger muscles around the ankle joint can be advantageous in sport performance.

Should you make the switch?
Dr. Rindal recommends to train at 5-10% or less than one normally would in a minimalist style shoe for the first 4 weeks, “to allow their foot to accommodate strengthen properly; there needs to be a transitional period where their feet must accommodate and become more accustomed to the ground surfaces.”

This transitional stage that Dr. Rindal notes is critical in preventing injuries associated with engaging into a new program too quickly.

You should also note that, although many are often branded with the “barefoot” moniker, barefoot “shoes” typically take a certain aspect of the barefoot concept and implement it into a shoe. From barefoot to minimalist, here are a few of the more popular products out in the market today:

Merrel Men's Trail Glove
New Balance Minimus
Brooks Racer ST 5
Nike Free Run + 2
Vibram FiveFingers

If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.

References
Nigg B. Biomechanical considerations on barefoot movement and barefoot shoe concepts. Footwear Science [serial online]. May 2009;1(2):73-79. Available from: Academic Search Complete, Ipswich, MA. Accessed November 16, 2011.

The Great Shoe Flap: Is Barefoot 'Better'?. Running & Fitnews [serial online]. January 2010;28(1):3-9. Available from: Academic Search Complete, Ipswich, MA. Accessed November 16, 2011.

By Ray Salvador
InHealth Sports Injury and Performance Care Intern
Bachelor of Science | Sports and Exercise Science
Seattle University ‘12

The expert in sports injury and performance.

Free Coaching Clinic- Injury Reduction & Performance

Dana Rindal — Thu, 08 Dec 2011 21:38:00 GMT

The expert in sports injury and performance.

Free Coaching Clinic by Joseph Palumbo

Subject: Incorporating a dynamic warm up for injury reduction and performance

When: This saturday @ 1pm!
Where: Energy Fit & Well- 2040 Westlake Ave. N., Seattle, WA 98109 (in China Harbor Building on Westlake)
Contact: Joseph Palumbo, BS, CSCS 206-909-0933

https://www.palumboperformance.com/Palumbo_Performance/Welcome/Welcome.html

www.energyfitandwell.com/

A friend of InHealth, Joseph Palumbo, is putting on a free coaching clinic this weekend. It looks really interesting! We wanted to share it with all of you in case you wanted to stop by.

The expert in sports injury and performance.

Dr. Tripps-Tyler Farrar Event Pictures- Seattle Chiropractor Report

Dana Rindal — Tue, 06 Dec 2011 21:31:00 GMT

The expert in sports injury and performance.

Here are some pictures from the Husky Cycling Fundraiser! Enjoy!

Photo Credits: All photos taken by Amara Edwards with www.wheelsinfocus.com. We have worked with Amara in the past and cannot say enough good things about her as both a professional photographer and person! If you need sport pictures, she is the person to call.

The expert in sports injury and performance.

Arsenic Found in Popular Juice Brands- Seattle Chiropractor Report

Dana Rindal — Thu, 01 Dec 2011 19:23:00 GMT

The expert in sports injury and performance. Dr. Oz did a show on the arsenic levels found in apple juice. The FDA originally denied that there were any problem, but as more media attention has focused on the subject, the FDA is looking once again into the issue. Dr. Oz and Consumer Reports found that tainted brands included Minute Maid, Mott's, Gerber, Welch's and Great Value (Walmart).
Consumer Reports recently did an investigation of their own and found the following:

Scientific evidence is finding that exposure to arsenic and lead even at levels below water standards can result in serious health problems.
Apple juice is not the only culprit of showing high levels of arsenic. Inorganic arsenic has been found in other foods/drinks as well.
35% of kids under 5 years old drink more juice than recommended y doctors.
Approx. 10% of juice samples, from 5 different brands, had arsenic levels that exceeded federal drinking-water standards.

Here are some links to some great information on this topic! Stay informed and really look at what types of food you are consuming!
Dr. Oz Article
yahoo.com Article

InHealth will be offering a purification class that focuses on eliminating poisons in our system. This 3 week cleanse will be extremely beneficial! Read more here!

The expert in sports injury and performance.

Dan Tripps & Tyler Farrar Fundraising Event!

Dana Rindal — Mon, 28 Nov 2011 22:03:00 GMT

The expert in sports injury and performance.

Join us in supporting the Husky Cycling Club tomorrow (Nov.29th) at 6:30pm. Click on the link below to learn more!

The expert in sports injury and performance.

3 Reasons We are Thankful at InHealth

Dana Rindal — Wed, 23 Nov 2011 00:27:00 GMT

The expert in sports injury and performance.

One of our many traditions at Thanksgiving is sharing what we are most thankful for this past year. To kick the week off, we will go ahead and do what we are thankful for at InHealth.

1. Patients-We have met extrodinary, caring, funny, and brilliant people since we opened the office. Each patient has made our job fun and interesting.

2. InHealth Team- We couldn't do it without the talented, determined, and caring staff at InHealth. Healthcare providers and admin are extremely important in supporting patients in their care. We are thankful.

3. Neighbors at Northcut Landing- We have supportive and fun neighbors in our building! Dentist, spa, fitness studios, restaurants, and other healthcare providers have all made the transition to Seattle easy! Thanks for all of the support!

Happy Thanksgiving! We hope that you have a wonderful holiday with your family and friends.

-The InHealth Team-

The expert in sports injury and performance.

Scott Brown- The Political Triathlete

Dana Rindal — Thu, 10 Nov 2011 20:04:00 GMT

The expert in sports injury and performance.

Triathlete Magagzine recently did a great article on Scott Brown, the well known policitical triathlete. A Massachusetts senator, Brown has a long history of being a disciplined triathlete. A regular training week involves 120-150 bike miles, 20 miles of running and 1,500-2,500 meters of swimming every other day. As an elected politician he realizes that the time spent training could draw criticism. Brown's response?

"I realize I am a highly elected official now and that I have different responsibilities, but I don't golf, I don't bar hop- this is the only thing I do other than spending time with my wife and kids and dogs. I do triathlons and duathlons. That's my thing."

Brown won Ted Kennedy's seat in 2010 and has been in the spot light ever since. So how does he keep balance in his life?

"I get so much balance when I am out riding in a beautiful country setting, or down by the ocean, or swimming when the mist is just rising from the water in the early morning. You have the birds flying overhead or you can see the fish swimming below you and your heart is pumping. There is nothing like it."

Scott Brown is a great advocate and representative of the triathlon sport. Special thanks to Triathlete Magazine for doing an article on him.

The expert in sports injury and performance.

How To Be An Athlete- Seattle Chiropractor Report

Kevin Rindal — Tue, 08 Nov 2011 21:52:00 GMT

The expert in sports injury and performance.

Being an athlete has very little to do with how fast you are at a sport, and everything to do with your mentality and goals. Some of the best athletes that I (Seattle Chiropractor), know are people who push themselves and pour their energy into being the best that they can be- given the body they were born with. Rudy is a great example of that. Here is a guy who might not have been the best "naturally born" football player, but still one of the greatest "athletes" that we have seen. What made him so great? His desire, drive, goal and belief that he could excel in football.

There are certain characteristics of both professional and recreational "athletes" that I, as a Seattle Chiropractor, see on a daily basis when working with patients. It is a common bond between people who want to excel physically in a sport such as golf, running, or biking. Here is my list on how to be an "athlete".

1. An Athlete makes decisions based on their goals, not how they are "feeling". You rarely hear an athlete say that they decided to just "skip" their workout yesterday because they just didn't feel like it. Athletes operate based on desire and goals, not necessarily on how they are "feeling" that day. (Although, if you are overtraining, you should listen to how your body feels and modify your workout).

2. An Athlete makes it part of their life. Working out cannot just be a fad in your life. It has to become part of your life. When you talk to athletes, training and working out is like eating and sleeping to them. It is simply part of their life and engranded in who they are. Recently I (Seattle Chiropractor) talked to a gal who didn't start to exercise until her 50s. Now in her 60s, she is hooked and planning on never looking back. She loves how she feels, moves, and how it helps her thrive. She is an athlete.

3. An Athlete never forgets their core. The core holds the back and body together. No matter what sport or activity you are doing, do not ignore your core. You need strong in order to continue to do the activities that you enjoy. Athletes tend to have an "additional" workout where they focus just on core so that it can continue to provide the support that it needs to the rest of their body.

4. An Athlete focuses on "super foods". Many of the top athletes realize the importance of nutrition in their life. They see that nutrition plays a critical role in their performance and in how they feel. Mnay athletes avoid processed foods, starches, and sugar which can be full of pesticies, steroids, industrial waste and other containmenants. Instead they focus on organic fruits and vegtables, lean and organic meats and dairly.

5. An Athlete always has a goal. Whether I (Seattle Chiropractor) am working with an olympic athlete or a recreational golfer, they all have one thing in common. They have a goal they are working towards. It may be qualifying for the olympic trials or keeping in shape so that they can still play golf in their 70s and 80s. I have many athletes who have a goal of finishing their first marathon or Ironman. Whatever that goal may be, they are focused on it and have built up support groups to help them get there.

Being an "athlete" is a way of life. You don't have to be the best, you just have to have a goal, live the dream and remember your core and nutrition.

The expert in sports injury and performance.

What Is Sitting Doing to Your Health? (Seattle Chiropractor Report)

Kevin Rindal — Fri, 04 Nov 2011 19:07:00 GMT

The expert in sports injury and performance.

Seattle Chiropractor Report- Are you sitting too much?

As jobs continue to change and require long periods of sedentary sitting, healthcare providers are encouraging patients to get up and move throughout the day. Think about your day. Between sitting at work and watching tv in the evening, the amount of time that you are inactive really starts to add up. Or perhaps you are chasing a toddler, cooking dinner and trying to clean the house. In other words you are always moving. (So this blog post may not apply to you).

You also might be reading this as an athlete who gets a good workout on most days. Moving enough? Think again, especially if you have a job that requires eight to ten hours of sitting each day. Perhaps its time to think about how to incorporate some movement throughout the day.

Experts agree that consciousl moving throughout the day and doing desk stretches (if you have a desk job) can be extremely helpful in controlling obesity and preventing overuse injuries.

Here are some tips:

Each hour, try to take a break and move. Grab a glass of water at the water cooler; take a brisk walk outside, or find some stairs to go up and down.
Stretch at your desk. Here is a link to some great stretches that you can even print out and keep at your desk.
Have a meeting with another person or a conference call while taking a walk. Sometimes the brain works even better with some fresh air and movement.
Take the stairs rather than the elevator. Park further away so that you have to walk further to get to the office.
Sit on a large ball rather than in a regular chair. Work on your core as you sit.

These are just a few ideas on how to add movement to you day! It will decrease stress and improve your health!

The expert in sports injury and performance.

5 Hip Pain Causes & Symptoms

Kevin Rindal — Wed, 02 Nov 2011 21:18:00 GMT

The expert in sports injury and performance.

If you have experienced hip pain, then you know what I am talking about when we say hip pain can be an extremely frustrating injury! Walking and jogging become painful, sitting can even be difficult, and it is one of those injuries that tends to be difficult to rehabilitat. Below we have described some of the common causes & symptoms.

WHAT IS IT?

Hip & groin pain can be caused by a variety of factors including tendonitis, muscle strain, snapping hip syndrome, arthritis, trochanteric bursitis, and fracture. In general, hip and groin pain is caused by problems with tendons, muscles, ligaments and other soft tissues related to the hip joint. The exact location of your pain can help determine the cause. For example, injury to the hip joint will typically be reported as pain on the inside of the hip or groin.

SYMPTOMS

Hip & groin pain can be difficult for the patient to describe, other than, it “just hurts”. The location of pain often depends on the type of hip and groin injury. Common symptoms include:

Pain in the hip, groin or even buttock.
Limping to minimize pain.
Often patients have a difficult time describing exactly where the location of the pain is coming from in the hip or groin.

5 CAUSES

There are many causes of hip pain. A few of the most common include:

One. Arthritis: Typically the cause of chronic hip pain.
Tendonitis: The hip has a lot of tendons located around it that connect the mucles and joint. These tendons can become inflamed with overuse and cause pain.
Two. Bursitis: Occurs due to overuse and/or repetitive actions around the joints of the body. Bursitis is inflammation of the fluid filled sacs (bursa) that cushion areas of pressure between muscles, joints and tendons.
Three. Strains: When you put stress on a joint and muscles, tissue breaks down causing micro-tears. The body’s response is to lay down scar tissue to heal the micro-tear. When you put stress on that same area again, more tearing takes place and again more scar tissue is laid down by your body. Over time this scar tissue creates an adhesion, which tends to be more serious as they can alter your biomechanics and put new stress on different areas of the body, therefore creating another injury. The repetitive injury cycle has begun and cannot be addressed until the adhesion is properly addressed and the muscles/joints/ligaments are properly rehabilitated.
Four. Note: Inflammation from arthritis, tendonitis, and bursitis can also lay down scar tissue, leading to adhesions formation and the repetitive injury cycle.

RISK FACTORS

Endurance athlete (ie- repeated stress to the hip joint).
Soccer/basketball/football/baseball sports that involve running and fast movements.
Elderly
Obesity

PREVENTION

Make sure to stretch and do exercises to strengthen muscles in the areas that support the hip. Also, if you are inactive or overweight, start to slowly increase activity over time.

TREATMENT

Often patients come into our office after they have tried everything else available. Surgery, ice, exercises, pain medication etc. The difficulty with most of these approaches is that they do not address the biomechanics that caused the injury in the first place or the scar tissue build-up that has occured as a result of a sustained injury. We take a large picture approach and ART/Graston to address scar tissue adhesions, exercise rehabilitation to stabilize the injury, Kinesio Taping to support the injury, and chiropractic manipulation to balance the structure of the body. InHealth also offers integrated treatment through the exceptional Acupuncture and Massage Therapists who are a part of the InHealth team.
Have more questions about your injury? Feel free to contact us at InHealth to see if we are the right fit for your needs! We accept most insurance.

The expert in sports injury and performance.

InHealth will be at the Couger Mountain Trail Run!

Dana Rindal — Fri, 28 Oct 2011 10:00:00 GMT

The expert in sports injury and performance.

At InHealth, we are excited for the October 30th, Couger Mountain Trail Run! Kevin Rindal, Seattle Chiropractor and Johnny McCree, Seattle Massage Therapist, will be available to athletes after the race. If you have any question about an injury prior to the race, feel free to email or call Dr. Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com of 206-315-7998.

Good luck athletes!

The expert in sports injury and performance.

6 Reasons You CAN Run a Marathon

Dana Rindal — Thu, 27 Oct 2011 21:15:00 GMT

The expert in sports injury and performance.

You might be reading this and thinking... there is no way that I want or even can train for a marathon. Ugh. Yet, deepdown you must admit that you that would like to check it off your "secret bucket list". Lets face it, that is why you are reading this blog.

1. The secret to running a marathon? Training! You might think you don't have the "natural ability" to run, but that is not true. If you train, you can run a marathon. Find a good local coach or running group and get started!

2. It's social. It may not be obvious, but training for a marathon can be an extremely social activity. Long runs? Chat and meet new people, you will meet some lifelong friends. Some of my most memorable "events" in my life have been when I was running with friends.

3. You will get a "high". When most people think about running, they think painful and not fun. What happens when you finish your run? The endorphins kick in and you will be hooked. The more in shape you become, you will actually start to have runs where you will actually feel a "kick" or "high" in the middle of the run. I have never heard anyone say, I cannot believe that I just wasted an hour working out! No way! You more often hear, I am so glad that I worked out. It's like eating healthy food, you just feel good.

4. Natural way to reduce your stress levels. We are all busy, all stressed and going in different directions. Running a marathon will reduce stress. Throw on your ipod, turn up the volume and start to pound the trails (or pavement). You can stew and release all of your problems and come back refreshed and ready to approach life differently. How many times have I just felt "off" and gone for a run, only to come back feeling refreshed.

5. It's a mental game. So many people think they "can't" run a marathon. It has become a mental barrier and you are not able to picture yourself being able to complete such a tough task. You are wrong. You can do this. Start visioning yourself in running cloths, running on a trail under the fall leaves, laughing with a friend. You can do anything you put your mind to.

6. You can help others along the way! Train with a group and raise money for a cause such as cancer. Here is a link to Team In Training. https://www.teamintraining.org/

Bascially what I am saying is that if you are a crazy busy person who is scared to death of running a marathon... running a marathon is a perfect fit. In one run you can socialize, feel good about yourself, "balance your hormons" (at least that is what it feels like to me), help other people, and challenge yourself. Running a marathon is a very feasible goal. Get a coach, doctor check-up (to make sure its safe), training plan and pick a marathon that makes you excited! You can do this!

Did I mention that we can help with any sport injuries that you may experience? Knee pain, plantar faciitis, IT band sydrome, back and hip pain. Call or email us if you have any problems.

The expert in sports injury and performance.

Migraines- How Seattle Acupuncture Can Help

Gabrielle Anderson — Tue, 18 Oct 2011 20:19:00 GMT

The expert in sports injury and performance.

By: Gabrielle Anderson, Seattle Acupuncture

What do Vincent Van Gogh, Lewis Carroll, Claude Monet, Julius Caesar, Virginia Wolfe, Napolean, Elvis Presley, and Present John F. Kennedy, have in common? They are amongst millions of individuals that have played out their unique life story while dealing with the challenge of migraines.

A migraine is uniquely different than most other types of headaches, in that it is caused by vasodilation of cranial blood vessels, as opposed to vasoconstriction being the culprit in most other types of headaches- such as tension headaches. Genetics plays an influential role as well- 90% of migraine sufferers come from a family with a history of them.

The reputable Mayo Clinic summarizes the definition of a migraine as such:

"A migraine headache can cause intense throbbing or pulsing in one area of the head and is commonly accompanied by nausea, vomiting, and extreme sensitivity to light and sound. migraine attacks can cause significant pain for hours to days and be so severe that all you can think about is finding a dark, quiet place to lie down. some migraines are preceded or accompanied by sensory warning symptoms (aura) such as flashes of light, blind spots or tingling in your arm or leg."

As unappealing as the above set of symptoms sounds, anyone who has experienced a migraine knows that a simple string of sentences does nothing to convey the intensity of debilitating effects migraines can have on your day to day life.

Far more than a headache, migraines can also affect speech, and make it difficult to form sentences. Migraines typically last from four hours to three days, and sometimes even longer. The various visual phenomena, or, aura, that precede a migraine (usually by about 10-30 minutes before the headache) are experienced by approximately 20 percent of migraine sufferers.

The U.S. Department of Health and Human Services and the National Headache foundation report that approximately 30 million Americans suffer from migraines. 30 million! And an overwhelming 75% of those are women. So where do migraines come from, and why do some people suffer from them, when others have never experienced a migraine in their life?

While the exact reason hasn't been fully explained yet, it is clear that migraine sufferers brain's are more easily excited than non-sufferers; the neurons that fire and start the cascade of events that cause vasodilation are triggered to fire more easily.

And, as previously mentioned, a family history of migraines increases your chances.

Additionally, fluctuations in female hormones seem to increase the brain’s hyper-excitability even more, which explains 1) why the menstrual cycle plays such a role in migraine sufferers, and 2) why over 75% of migraine sufferers are women, the majority by a long shot.

Migraines seem intricately interconnected with female hormones, as they are often triggered before or during menstrual periods when estrogen levels drop. Additionally, most women report a decrease in frequency and severity of migraines after menopause.

So, what causes vasodilation to happen in the first place?

Researchers have found that certain triggers (these triggers vary from person to person, which further complicates the treatment of the mysterious migraine) cause a spasm of the arteries at the base of the brain, reducing blood flow, and causing the brain to release neurotransmitters, such as seratonin (a key neurotransmitter of the central nervous system that regulates mood, appetite, sleep, and intestinal movements). Before a migraine attack, seratonin levels in the brain have been measured as unusually high, but during a migraine attack, seratonin drops to unusually low levels. Seratonin activates nerves in the dura (a protective, fibrous membrane that covers the brain), and these nerves stimulate nearby blood vessels to dilate.

This dilation of cranial blood vessels causes the nerves to send a pain signal to the brain, usually starting in the occipital cortex (the brain's vision center near the base of your skull). From here, pain spreads, activating the brain stem and sensory neurons. The expansion of blood vessels and the pathway on which the nerve signals are conducted is thought to cause the throbbing pain behind the eyes and around the temples. Dramatic changes in seratonin levels and blood flow may explain nausea, distorted vision, and disrupted speech accompanying a migraine.

Identify Triggers

The first step toward finding a solution for your unique set of symptoms, is finding what triggers send your brain into that hyper-excited state. There are uncontrollable triggers, such as weather fluctuations, and varying hormones during the menstrual cycle. Then there are controllable triggers, such as odors, lights, smoke, and diet.

Treatment Options

Most treatment options for migraine sufferers offer little to no relief, not to mention short lived results. More and more research is backing up the therapeutic effects of "alternative" medicine- natural, holistic health and wellness options that work to address the underlying cause of migraines, and prevent future attacks, as opposed to just trying to find a quick fix to cover a symptom for temporary relief.

Many people reach for over the counter painkillers when they feel a migraine coming. These may give mild, temporary relief, but for most migraine sufferers, they are not nearly enough, and increasing the dose of these has associated risks such as ulcers and GI bleeding, and can increase the likelihood of a rebound headaches once they are out of your system.

Naturopathic Doctors, Chiropractic Physicians and Medical Doctors are recommending Seattle Acupuncture as a way to help prevent migraines, because they see the results. Because Seattle Acupuncture is a holistic medicine, it is addressing each patient on an individual basis, creating a unique treatment to address the symptoms they are experiencing. Acupuncture is beneficial for stress relief, and also therapeutic for improving quality of sleep, and those two reasons alone are enough to give it a try. Additionally, research has shown that Seattle Acupuncture points shift the body back into a parasympathetic mode, the central nervous system's "rest and relax" mode, a state conducive to healing, stress relief, and pain relief. Acupuncture is famous for pain relief, because it triggers the release of endogenous endorphins, our body's own natural painkillers.

WebMD Health News reports that researchers found that Acupuncture "offers substantial benefits in preventing headaches and improving the quality of life for people who suffer from frequent headaches, especially migraines," and additionally, is more affordable than standard medical care.

The study was published in the "British Medical Journal" and compared Acupuncture (12 treatments over a 3 month period) to standard medical care, and found that those who received Acupuncture:

-Experienced 22 fewer days with headaches

-Used 15% less medication

-Made 25% fewer visits to their doctor

-Took 15% fewer days off sick from work than the control group

In an Acupuncture session, I (Gabrielle Anderson, Seattle Acupuncture) assess each unique individual to determine which channels are being affected, and to diagnose the pattern that their symptoms represent. Points are selected to help open energetic channels and to rebalance the system and dissipate pain.

The number of Seattle Acupuncture treatments necessary to achieve maximum relief and optimal wellness depends on the individual's unique set of symptoms. Some patients notice improvement after the first session, and the majority of people notice that Seattle Acupuncture helps decrease stress immediately, and improve sleep fairly quickly. The number of follow-up sessions depends on a person’s history- the intensity and frequency of migraines, the triggers that cause them, and the overall lifestyle of the individual are factored into the treatment plan.   Most people report that after 3-5 sessions they are able to notice improvement.

Stress Relief and Exercise

Stress management is the number one goal for prevention. Take steps to reduce stress, and find healthy activities that help you de-stress.

Yoga and meditation are excellent options, but they're not for everyone, and that's fine. Figure out what helps you relax- taking a hot bath, gardening, listening to music, a gentle walk in nature, taking a hot bath, reading a book... all of these are great options. Find time to slow down and do what is most soothing for you.

Exercise is a fantastic stress reliever. It's so important to make time to get our heart's pumping and our blood circulating. There are countless benefits to exercise, and I'm sure you know most of them already. All you need to figure out is what type of exericise works best for your lifestyle, what is something you can commit to and keep up with, and glean some benefit and enjoyment from. Make sure to warm up gently, quick bursts of intense exercise can be a trigger for some people.

Restorative Rest

Making sure sleep is regular, restful, and the right amount for you, is a huge component to pain relief. Aim for around 8 hours of sleep each night, going to bed and getting up at a regular time.

Nourish your Body

Eating regularly and drinking enough water are also important components in migraine prevention. Drink at least 8 cups of water a day, and more if you are in a hot climate or exercising. Get to know your body's needs, and stay hydrated. Along with eating regular, balanced meals of healthy, nutritive food, it's important to be conscious of dietary triggers. Some common dietary triggers include alcohol, dairy, chocolate, caffeine, gluten, aspartame, monosodium glutamate, salty foods, processed foods, and foods with nitrates.    A food diary can be invaluable to help you identify triggers.

More than half of migraine sufferers don't seek help, or don't know what they're options are for help. Since migraines are such a complex condition, with varying triggers and symptoms, the treatment also needs to be unique and individualized, in order to get effective, lasting results.   While there is no simple fix or easy cure, the process of studying your migraine patterns empowers you with knowledge that can be used to properly address your symptoms and find a level of relief that allows you to live a more manageable daily life.

Do you have questions about how Acupuncture can help with your migrain headaches? Feel free to contact us and we can answer your questions!

The expert in sports injury and performance.

How to turn Halloween Candy into a Family Activity

Dana Rindal — Mon, 17 Oct 2011 18:17:00 GMT

The expert in sports injury and performance.

My husband comes from a family of 5 kids and his parents are brillant at creating fun activities for children. Recently my father-in-law was telling me how they would let each child pick out several of their favorite candies from the loot that they brought home after trick or treating. The rest would be saved to build ginger bread houses at Thanksgiving. It became such a popular tradition in their family, that the kids would pick out their candy at Halloween based on what they thought would work best for the ginger bread houses.

My son might still be too young for this tradition this year, but we will be starting next year! Building ginger bread houses with halloween candy is an inexpensive family activity that allows kids to use creative engergy and avoid eating all of their candy is one sitting.

The expert in sports injury and performance.

Injured? When & How You Should Ice an Injury

Kevin Rindal — Wed, 12 Oct 2011 17:35:00 GMT

The expert in sports injury and performance.

Recently I had a friend injure his foot while playing football in the backyard with his son. Just a simple misstep with the wrong amount of pressure sent him to the sidelines and in major pain. After determining it wasn’t a broken foot, he did the first thing that popped into his mind, ice. So how should you properly ice an sport injury? When should you ice an sport injury? These were all questions my friend was asking, and we thought it would be helpful to post a blog on the subject. (Please note: This is not to replace or override the recommendations of a doctor.)

Why should I ice an injury? Icing an injury helps with reducing both inflammation and pain.

When should I ice? It is best to ice within the first 48-72 hours following an injury.

Does it matter what type of ice I use? Regular ice works well, but gel packs often work better, as they are re-freezable and flexible, allowing for the pack to be molded to fit the anatomy better.

How long should I ice for? It really depends on what part of the body you are icing.

For smaller areas (and body types) such as the neck, hands, or elbows, apply ice for 15 minutes at a time, up to 5 times per day. Make sure to wait at least 45 minutes between applications.

For larger areas (and body types) such as the lower back, hips, shoulder, etc., apply ice for 20-25 minutes at a time, up to 5 times per day. Make sure to wait at least 45 minutes between applications.

Anything else that I should know about icing? Yes, there are two things to always keep in mind when icing.

Never apply ice for periods longer than 30 minutes at a time, and not at all if you are suffering from: frostbite, severe circulation problems, have been diagnosed with Raynaud’s disease, or Rheumatoid or Gouty Arthritis.
Always place a thin towel between the skin and ice to avoid “burning the skin.” Discontinue icing if you experience skin irritation or burning.

Icing is such a simple but powerful response that you can do at home when you get an injury. It is inexpensive, effective and can help you get back on track faster then if you did nothing at all.

Questions about an injury? Call or email us today.

The expert in sports injury and performance.

At-Home Exercises for Shoulder Pain: Seattle Chiropractor Report

Kevin Rindal — Thu, 06 Oct 2011 14:00:00 GMT

The expert in sports injury and performance.

Your shoulder is the most flexible joint in your body. Complete range of motion—your ability to move your shoulder in a wide variety of directions—often comes at the expense of joint stability, causing painful shoulder injuries.

First off, it is most important to see your Seattle Chiropractor to receive the correct diagnosis of your problem and Seattle Active Release Technique and Graston Technique. Proper treatment quickly can decrease the amount of time it takes to recover from an injury drastically. Plus, you will be taught home exercises that can help prevent the injury from occurring again in the future.

Common shoulder symptoms include:

Pain on the top or front of the shoulder. Worsens when trying to do overhead activity.
Weakness can be moderate to severe, worsening with overhead activities.
Stiffness, which may cause loss of arm movement
Popping, extremely painful.
Unable to sleep on your shoulder? Is it painful to lay on your shoulder, or does pain wake you up at night?

If you experience the above symptoms, these home exercises may benefit you!

1: Lie on your stomach, close to the edge of a bed. Let your weak arm hang over the edge, relax shoulder, arm, hand, and shoulder blade. Slowly and gently swing your arm forward and back, without using neck muscles (might be easier for someone else to gently start swinging arm). As pain decreases, increase swing. They should begin at a 15 degree angle for about 15 seconds and progress to 30-45 degree for about 3-5 minutes as pain subsides with time. Do NOT increase angle if pain does not decrease.

2: Stand and hold onto sturdy chair with your good arm. Bend forward at the waist and bend knees to protect your back. Relax your weak arm, let it hang limp, and let your shoulder blade relax and drop. Keeping your shoulder relaxed, use your body motion to swing your arm in small circles. Repeat motion and change direction of circles. (Begin at 30 seconds and eventually progress to 3-5 minutes).

3: Lie on your side with a rolled-up towel under your armpit (good arm). Stretch your good arm above your head. Keep your weak arm at your side, elbow bent at a 90 degree angle and forearm resting on your chest, palm down. Use a small weight if your shoulder is strong enough, and raise until level with your shoulder. Repeat until arm is tired.

It is important to see your local Seattle Chiropractor without hesitation. It is natural to stop moving your shoulder because of pain, but this could lead to complete loss of range of motion. These exercises are simply a start to keep the muscles and joint in motion. See your Seattle Chiropractor for at-home exercises that fit your unique injury needs.

The expert in sports injury and performance.

Benefits of Seattle Chiropractic Care for Chronic Injuries

Kevin Rindal — Tue, 04 Oct 2011 21:44:00 GMT

The expert in sports injury and performance.

The short-term benefits of Chiropractic care are felt almost instantly. Pain relief, improved mobility, muscle tension and headache relief, and increased stability are among the main immediate effects of Seattle Chiropractic care. But what happens when your initial acute injury is relieved, and you are still dealing with chronic pain? Investing time in long-term chiropractic care can prove beneficial on a broader scale, especially regarding chronic pain.

Many patients experience chronic muscle tension and tightness. Over time, long-term benefits of chiropractic care can reduce these chronic problems—tension, stiffness, and that “wound up” feeling. This means that overall, there is a greater sense of relaxation for the entire body.

In addition, over time systematic care can positively affect sleep. An increase in energy during the day, higher endurance during regular daily activities including tough work schedules, hobbies, or sports activities, and an overall vitality and vibrancy is much higher as a result of long-term care on a regular basis.

A common Seattle chiropractic care schedule would include at least one visit to your Seattle Chiropractor every month or quarter. The relationship you develop between your Chiropractor should be unique to your personal needs. Chiropractors locate and manually correct your areas of imbalance in the spine and extremities and then rehabilitate the structures surrounding these joints in order to achieve stability, thus correcting the underlying cause of the problem.

Your condition should be re-evaluated frequently, so that home exercises and continued visits are specific to your needs and will benefit you as much as possible. Treatments should evolve with your improvement!

To maximize your continued improvement, it is important to develop a routine that gets you moving. Whether it’s a daily exercise routine or an evening 20-min walk, staying active in addition to your home exercises will help keep your stress low and energy high!

The expert in sports injury and performance.

How To Prevent Plantar Fasciitis: A Seattle Chiropractor Report

Kevin Rindal — Thu, 29 Sep 2011 14:00:00 GMT

The expert in sports injury and performance.

First off—What is it? Plantar Fasciitis is inflammation of the thick tissue on the bottom of the foot called plantar fascia. The tissue connects the heal bone to the toes and creates the arch of your foot.

This common foot condition accounts for 15% of adult foot pain complaints. So how can you prevent it from occurring, or from worsening? Avoid the following:

Long distance running, especially downhill or on uneven surfaces.
Sudden weight gain—obesity and sudden weight gain are main causes of Plantar Fasciitis. By maintaining a sensible weight, your chances of heal pain are much lower.
Shoes with poor arch support or soft soles—whether you suffer from “high arches” or a “flat foot”, finding support to prevent excess strain on the arch and supporting tendon is very important.
Don’t be over-athletic. As with all injuries, be careful when pushing yourself in your exercises. Too much too fast is always a disastrous recipe.
See a foot care specialist, such as your local Seattle Chiropractor. If you are very prone to plantar fasciitis or have the common risk factors (super-athleticism, obesity, or mature years) you may find it worthwhile to check out your option before the symptoms kick in.

To decrease painful symptoms of your current Plantar Fasciitis, we recommend:

Active Release Technique (ART) and Graston Technique: Why do these techniques work well for Plantar Fasciitis? Often Plantar Fasciitis is classified as an overuse injury in which the soft tissue experiences a micro-tear. The body responds to a micro-tear by laying down scar tissue. As you continue to walk/run, you continue to experience micro-tears and your body continues to lay down scar tissue. Eventually these layers of scar tissue can build into adhesions. Adhesions can further alter the biomechanics, therefore starting a chain reaction for more injuries in other areas of the body. ART and Graston breakdown these adhesions and help your body to lay down scar tissue so that it doesn't interfere with biomechanics.
Heel stretching exercises
If you are a runner or enjoy exercise, look for other forms of exercise so that you can stay active. For example, cycling, swimming, or rowing.
Focus on stretching out your calf muscles. Why? Calf muscles can often be the reason that Plantar Fasciitis has started in the first place.
Roll your foot on a golf ball to help increase blood flow to the soft tissue. Blood flow leads to faster healing rates.
Applying ice to the painful area at least twice a day.
In severe cases, you can try a heal cup that can take pressure off a heal.
Ironically, many cases of Plantar Fasciitis can be caused by weaknesses in the muscles in the feet. We recommend trying to strengthen your feet by kicking off your shoes when you get home and walking barefoot. While this may be contrary to conventional suggestions, it often helps many of our patients.

When pain or symptoms do not decrease, call to make a follow-up appointment for additional exercises and treatment plans to fit your personal needs!

The expert in sports injury and performance.

The Best Diet for Chronic Inflammation

Kevin Rindal — Thu, 22 Sep 2011 20:09:00 GMT

The expert in sports injury and performance. Common diseases associated with inflammation include arthritis, stroke, heart failure, coronary artery disease, Crohn’s disease, and other autoimmune diseases.

One of the best ways to control and change chronic inflammation is through an alteration in diet. Here is a quick summary of foods to include and avoid in your diet if you experience chronic inflammation.

Foods to Include In Your Diet.

Fresh food- Eat a variety of fresh, unprocessed foods.
Increases omega-3s and omega-6s
At the center of the diet is fruits, vegetables and legumes
A diet that includes health fatty acids, high in antioxidants and fiber.
Water. Drink plenty of water during the day.
Lean meat such as chicken, fish, and other seafood.

Foods to Avoid In Your Diet

Processed foods such as fast food.
Meat that is high in fat.
Sugar (ex. Soda, candy, dessert etc.)
Nighshade plants such as eggplant, potatoes, and tomatoes. Although not proven by formal research, many patients find they get relief when they eliminate them. These vegetables contain a chemical called solanine which can trigger more pain.

Eating a healthy, well balanced diet can help some people control chronic inflammation.

The expert in sports injury and performance.

Why You No Longer Need to "Believe" in Chiropractic

Kevin Rindal — Wed, 21 Sep 2011 17:54:00 GMT

The expert in sports injury and performance. As a Chiropractor in Seattle, I often hear people that “they don’t or do believe in chiropractic”. From the chiropractic perspective, that statement no longer fits since spinal manipulation for low back pain has been supported by independent research for the past 15 years. How often the adjustment takes place etc. can vary, but research does support spinal manipulation for back pain.

To date there are several dozen positive randomized controlled trials that support spinal manipulation in systematic reviews and/or evidence-based practice guidelines. Here are a few research studies done on the effectiveness of spinal manipulation for low back pain.

2007 study jointly prepared by the American College of Physicians and American Pain Society (ACP-APS) stated that spinal manipulation was a method “of proven benefit” for acute, subacute and chronic low back pain. In addition, the study recognized other methods to reduce low back pain, including intensive interdisciplinary rehabilitation, exercise therapy, acupuncture, massage therapy, yoga, cognitive-behavioral therapy and progressive relaxation. Many of these other modalities are offered at InHealth as well.

Two other studies, one done by Kirkaldy-Willis and Cassidy and the other by Meade, both involved orthopedic surgeons who found chiropractic care effective.

There is another study, U.K. BEAM, that demonstrated both cost-effectiveness and effectiveness of spinal manipulation.

British National Health Service, Wilkey et al. trial- Demonstrated that chiropractic yielded five times as much improvement on disability measures as that achieved by conventional medical care.

Bishop and colleagues 2010 study- Demonstrated that guidelines based care including chiropractic spinal manipulation is far more effective than “usual care” from family practice MDs. The study also shows that typical medical care is poorly adherent to guidelines, with 78 percent of medical patients receiving prescriptions for narcotics, which are not guideline-endorsed.

Spinal manipulation is an effective way to treat low back pain. Research supports spinal manipulation so that we can all take the “believe” out of the equation. It works. If you are interested in learning more about research that has been performed by chiropractic, please review our chiropractic research webpage.

Please note: Information was taken from the ACA Magazine.

The expert in sports injury and performance.

5 Reasons Injuries Return- Seattle Chiropractor Report

Kevin Rindal — Thu, 15 Sep 2011 20:49:00 GMT

The expert in sports injury and performance.

Seattle Chiropractor Re-injury Prevention

Have you ever experienced pain that never seems to go away? It always seems to show up, uninvited, in the most crucial of times. Re-injury results from a combination of things, all of which can and should be prevented. Most likely, your injuries persist because:

1. You are not following through with your at-home exercises, given to you by a Chiropractor, Doctor, or Physical Therapist.

At home exercises are an extremely important step of recovery. They rehabilitate strength and remind your muscles of their proper function. Without it, you will stray from the correct form and continue to injury yourself.

2. You refuse to see a doctor about your injury.

If you have been dealing with an injury that doesn't go away or at the very least start to feel significantly better after 2 weeks, it's time to seek professional help. Understanding your injury is the first step to recovery. The more you deny your injury, or believe that it will “heal on its own” (after the 2 week test), the worse it will become. Just because it disappears for a day doesn’t mean it won’t come back as a more severe pain later, so get it checked out!

3. Getting back into the action before you are ready.

Don’t force your body into something it’s not ready for. Stick to your scheduled healing routine, and ease back into what you ‘used to know’. Although it’s great to push yourself, over-pushing could result in an injury worse than before.

4. Not following the warm-up process.

Make sure to wear the appropriate protective gear and equipment—even if that means wearing a brace for a few games. Stretch before and after all workouts, avoid playing when over-tired or in pain, and be sure to rest in between strenuous days of activity.

5. Fear of Re-injury.

Most athletes who fear re-injury almost always re-injure themselves. At the very least, it is more difficult for them to return to pre-injury strength. Having confidence and commitment to your recovery process, along with the drive to improve your injury, will drastically reduce the chances of re-injury.

Different injuries require different medical attention. Many conditions can be effectively treated at our Seattle Chiropractor office. Visit our website at www.inhealthseattle.com for more information on the rehabilitation and treatment. Or call (206) 315-7998 to schedule your first appointment.

The expert in sports injury and performance.

Seattle ACUPUNCTURE Report: What It Is & Why It Could Benefit You!

Kevin Rindal — Tue, 06 Sep 2011 14:00:00 GMT

The expert in sports injury and performance.

Seattle Acupuncture Report

Simply put, acupuncture is...

A method used to encourage the body to promote natural healing.

Treatment is done by insertion and manipulation of needles (tiny one- or two-inch needles) into the body at nearly 400 special locations on each side of the body. Stimulation of these points affects both the central and peripheral nervous systems, and triggers the release of endorphins and enkephalins. Acupuncture is used to relieve pain, migraines, treat infertility, treat disease, prevent disease, or promote general health.

TOP 5 REASONS to Consider Acupuncture:

1. Helps relieve pain. When inserted, the needles trigger the release of endorphins and enkephalins. These are pain-relieving chemicals similar to those of opiates, and are natural "feel good" substances originating from within the body.

2. It’s doesn't Hurt! Even if you "hate needles", which is understandable, you can handle acupuncture. Generally, extremely tiny, small gauge needles (no thicker than a hair) are used, and in the hands of our careful and skilled acupuncturists, insertion does not hurt one bit.

3. It's been around forever. Most sources agree that acupuncture has been around for at least 4,000-5,000 years. Since, acupuncturists have had a lot of time to perfect what works with this particular treatment modality. As scientists begin to understand exact physiological mechanisms, acupuncturists are able to evolve and refine the effectiveness of their treatment.

4. Helps with Balancing Moods and Emotions. Thanks to modern technology, we now have scientific evidence of the balancing and redistribution of a person’s energy due to acupuncture. With research involving MRI (Magnetic resonance imaging) and PET (Positron emission tomography) scans, it has been proven that acupuncture can actually stimulate activity in certain parts of the brain, and affect the release of endorphins and other neurochemicals.

5. There are very few side effects. When performed properly, acupuncture is extremely safe. The most common side effects occur after care, and include slight bruising or soreness at insertion point, and light bleeding.

Ready to Try It Yourself?

Schedule an appointment with our new and highly accredited acupuncturist Gabrielle Anderson.

Gabrielle is passionate about providing the highest quality Seattle acupuncture care to patients. She works with each person to design a treatment plan that meets their wellness and health goals. Whether you are an athlete or patient that deals with chronic pain, Gabrielle is here to help you.

Don’t wait! Take your first step today and call (206) 315-7998

The expert in sports injury and performance.

Getting Your Kids Active - Seattle Chiropractor Report

Kevin Rindal — Thu, 01 Sep 2011 14:00:00 GMT

The expert in sports injury and performance.

Seattle Chiropractor Report: Simple Ways to Increase Physical Activity

Is your child turning into a couch potato? If TV, video games, and surfing the Internet are becoming their top priorities, it’s time to teach your child the importance of being active.

So: How can you get them off the couch and burning calories? Here is your very own Seattle Chiropractor Report with a few suggestions on how to “activate” your child’s daily routine (and maybe help you lose a few pounds, too!)

If your children earn an allowance, add chores that involve a physical component, i.e. mowing the lawn, raking leaves, sweeping, washing the car, etc.

Make a deal with them: As a parent, it’s your job to lay the ground rules in advance. On average, most kids spend 20 hours each week watching TV, playing video games, or surfing the web, and not much time running or playing. Set your trade off at 1 hour of physical activity for every 2-3 hours sitting down. This doesn’t necessarily mean exercising—physical activity can be added throughout the day in a number of ways.

If it’s safe for your child to walk to and from school or the bus stop, let them walk instead of picking them up. Start a “group walk” with neighborhood parents and kids who live within a mile of the school so they don’t have to walk alone. Each week a different parent can join a group of kids walking to and from school.

If your kids convince you to bring home that cute new puppy by promising they’ll “take care of it”, make sure they stick to it! Daily walks, dog parks, or playing Frisbee helps them exercise with the dog.

Most importantly, remember that kids learn by example. If you incorporate working out into your daily routine, your kids will see it as “normal” and can more easily incorporate it into their lives permanently. Getting into a routine of activity is important at a young age. Moreover, why not include your children? Invite them on your next jog, walk or hike. Set up weekend family activities, such as a bike ride, trip to the swimming pool, playground, or berry picking.

Have questions? Email us at Info@InHealthSeattle.com.

The expert in sports injury and performance.

Healthy Foods to Help Performance- Seattle Chiropractor Report

Kevin Rindal — Tue, 30 Aug 2011 14:00:00 GMT

The expert in sports injury and performance.

PLUS—Simple Treats your Body Can Use.

(the Seattle Chiropractor Report)

Food is fuel for any athletic performance, whether it is running, swimming, golf or ice hockey. A successful performance is powered by food that is healthy, nourishing, and supports high energy levels. So the big question is—What should I eat?

Most nutritionists will recommend a high protein diet. Athletes that endure a regularly active lifestyle filled with high aerobic activity should take in enough protein to allow them to recover from fatigued and ripped muscle tissues. Generally, this means 1-1.5 grams of protein per pound of body weight each day. Achieve this by eating lean meats: chicken breasts, steak, cottage cheese, or other low-fat dairy products.

Also important is the intake of complex carbohydrates. However, you’ve all heard of the infamous “pasta feeds” the day before your big match—this is NOT recommended by most health professionals. Loading up with huge plates of pasta and salads with high-fat dressing simply adds extra weight to your digestive tract. Who wants extra weight to slow them down on their big performance day?

We recommend you eat a balanced diet the week prior to performance. This means you cannot overeat or under eat—match your basal metabolic rate. (Find Your Basal Metabolic Rate Calories Per Day). A balanced diet generally consists of 60-70% carbohydrates. If you can’t stray from your traditional pump-up pasta feed ceremony, do it 2 nights before your event. Reduce your caffeine and alcohol consumption, and drink PLENTY of water. Don’t forget—while it’s tempting to eat a bottomless pasta dish, moderation is key.

When it finally comes down to the night before, cut out high fiber foods such as beans, broccoli, bran cereals, etc. Stick to low-residue foods (still eating just enough to satisfy your basal metabolism needs). No alcohol. No caffeine (at least, not as much as usual).

AVERAGE ATHLETE on your AVERAGE DAY.

Even on your off days, healthy foods continue to fuel your performance. The weekend round of golf or just-for-fun tennis match can be surprisingly hard on your body. Here are just a few snacks to help you stay on track before, during, and after:

Apple or Orange: Fruit is an obvious healthy choice. Not only does it replenish the good sugars your body needs, but it is also a refreshing and awakening break from your hard work.

Nuts, Beef Jerky, or Tuna Sandwich: High-protein foods are proven to keep your energy alive while you golf, hike, or partake in any all-day activity. Eating an egg or two for breakfast will start your endurance off right, and packing a peanut butter sandwich, trail mix, or a simple protein bar can help maintain your energy level.

Raisins: Great for energy. Grab a pack to snack on, and expect a quick energy boost. They are high in antioxidants and low in calories and fat.

WATER or Gatorade: No better snack exists than good ‘ole water. Often, people think they’re hungry when they’re really just thirsty. Make sure to continually drink it throughout the day—it fills you up and keeps you hydrated. Gatorade, NUUN, or other sports drinks help replenish your electrolytes, and will keep you energized. However, try to drink 2 bottles of water for every 1 sports drink—high-calorie Gatorade and high-sodium electrolyte drinks can have the opposite effect if they are not used in moderation.

The expert in sports injury and performance.

Ironman Canada and Active Release Techniques

Kevin Rindal — Thu, 25 Aug 2011 13:51:00 GMT

The expert in sports injury and performance.

Located in Okanogan Valley, just South of Lake Okanogan and North of Lake Skaha, Penticton City has hosted the Ironman Canada Triathlon for nearly 27 years. Athletes must endure a daunting 3.8K swim (2.4 miles), 180K bike (112 miles), and 42K run (26.2 miles). The swim kicks it off with a mass start—then it’s every man or woman for themselves.

The first triathlon in Penticton was in 1983, where 23 athletes competed for the title. The winner, Mike Wagstaff of New Zealand, finished with a time of 10:41:51. There was only one woman competitor, Diane Lynch, who finished with a time of 15:36:47. To date, Thomas Hellreigel holds the course record for men with a whopping 8:09:53, and Erin Baker holds the women’s course record at 9:05:28

For the third year in a row, our office will be headed to Canada in order to work on athletes offering Active Release Technique. We will also be cheering the athletes on while racing! Dr. Kevin Rindal participated in the Ironman Race last year, but will be offering healthcare services to athletes this year.

For the 2011 event, there are over 3,000 athletes confirmed to race. The strength and endurance these athletes exhibit is impressive, but we know that the hard work really started after they signed up over a year ago. Training for an Ironman requires persistence, dedication and courage.

As mentioned, Dr. Kevin Rindal, seattle chiropractor, will be providing Active Release Technique for athletes. Active Release Technique (ART) by a certified provider can give relief to persistent and painful conditions that other treatments have not been able to successfully treat. This is a new, but commonly used technique for many athletes participating in these high-endurance triathlon events that provoke athletic and repetitive stress injuries. Here’s a little taste of how and why it works:

So how does it work? Myofascial adhesions often develop through repetitive damage to muscle and or soft tissue over time (Often provoked by triathlon-related events, and injuries such as “Runner’s Knee”, Plantar Fasciitis, Chronic Low Back Pain, and many more). As these adhesions develop, if left untreated, they can lead to painful muscle tissue, “entrapment”, or change in the normal biomechanics of the spine and extremities. They eventually cause less flexibility in muscles, ligaments, and tendons—all of which stabilize joints—which can lead to other structures being over-used and injured. ART treats the underlying issue first, which helps to restore your body’s normal biomechanics and joint motion, and prevents future injuries.

Because it is an important step of the recovery process, we are thrilled to be involved in the Ironman Canada Triathlon as more than just spectators. Visit our website for more information on how ART can help you! www.inhealthseattle.com

The expert in sports injury and performance.

Get Help for Runners Knee- Seattle Chiropractor Report

Kevin Rindal — Tue, 23 Aug 2011 22:35:00 GMT

The expert in sports injury and performance.

Seattle Chiropractor Report- Runner's Knee

If you are a "die-hard" runner or know somebody that is, you might just appreciate this video. It is often so difficult to rest during an injury and get the help we need to recover. The good news is that there are effective cross training programs that allow you to get a good workout. Plus, there are ways to recover from Runners Knee or Knee Pain through conservative treatment options. At InHealth, we offer cutting edge treatment programs for sports injuries that are effective. If you want to read more about Knee Pain or Runner's Knee, please check out the FREE PDF on Knee Pain. If you would like to make an appointment for an inital consultation, please contact our office at info@inhealthseattle.com or 206-315-7998.

The expert in sports injury and performance.

InHealth Sponsors Athlete in 135 Mile Race (Seattle Chiropractor)

Kevin Rindal — Thu, 18 Aug 2011 19:01:00 GMT

The expert in sports injury and performance.

Seattle Chiropractor Report

InHealth, Seattle Chiropractor, sponsored local athlete Terry Sentinella in the 135 mile Badwater Foot Race in Death Valley. Dubbed the "toughest foot race in the world", this endurance race is not for the weak at heart. Tempatures reach 118 degrees and runners often have to change their shoes several times because the soles of their shoes melt from the heat on the road.

Sentinella had an outstanding finish in 15th place on July 11-13th in 32 hours and 12 minutes. He said the race went exceptionally well and said "“I puked at mile 25, had to pop a blister at mile 110 and I actually sat down two times.”

This race requires focus, endurance, commitment, and the ability to run with all odds against you. Here's quote from one of the world's greatest scientists and humanitarians: "Impossible missions are usually those that succeed." (Jacque Cousteau)

As Sentinella trained for Badwater, he sought the help of Dr. Rindal for chiropractic and Active Release Technique (ART) and performance care. Essentially, our job was to keep him injury free during his training and for race day. When an athlete puts extreme demands on their body, they also have to address and care for their body to avoid overuse injuries. This is known as "performance care", and allows athletes to reach an optimal level of health and function.

Are you currently training for an event? Do you need care to ensure that you don't get injured or are you starting to notice some twinges? We can help!

The expert in sports injury and performance.

Kim Kardashian Relaxes with Trip to Chiropractor

Dana Rindal — Wed, 17 Aug 2011 20:11:00 GMT

The expert in sports injury and performance.

First I need to make one thing clear... this is Dana (Seattle Chiropractor's Wife) writing this blog. Kevin would be horrified if patients thought this was him:)!

I will be the first to admit that I visit people.com from time to time to get some Hollywood gossip. There are very rarely articles on anything related to the healthcare profession, but today there was actually an article on chiropractic. I did a double take. Actually, let me rephrase, there is an article that talks about how Kim Kardashian (reality star) went to the chiropractor before her big wedding day. She lives in a fish bowl, but she makes a lot of money doing it.

I just thought you all might want some celebrity gossip.... enjoy!

Kim Kardashian Relaxes for Wedding with Trip to Chiropractor

The expert in sports injury and performance.

Joint Replacement or Active Release Technique? Seattle Chiropractor

Kevin Rindal — Thu, 11 Aug 2011 16:38:00 GMT

The expert in sports injury and performance.

Seattle Chiropractor Report

Dr. Bruce West (MD) is founder of Health Alert/Immune Systems Inc. He is well known in the medicine world has being innovative in treating the underlying cause of sympotms rather then just the symptoms themselves. You want to learn more about, him you can read it here.

Recently, he wrote an article on "Baby Boomers Getting Artificial Hips, Knees, and More" and talked about how many boomers are getting joint replacements before the age of 60 and it's viewed by the medical community as a "simple price to pay for years of sports and activities". The risks associated with a joint replacement include the general risks of surgery such as infection, and the high risk that if you have a joint replacement at a young age (60 years old), you will probably need another surgery later in life (75-80 years). Dr. West agrues that you are much better trying to rehabilitate a joint with conservative treatment. He states, "most joint problems and pain are caused by soft tissue rather than bone- that means muscles, tendons, and ligaments. These tissues can develop problems ranging from strains and sprains, to tears and scars over the years."

In order to rehabilate a joint, there are 2 key ingrediants, according to Dr. West.

1. Osteofactor Nutrients and proper nutrition to help rebuild that joint.

2. A healthcare provider who is skilled at addressing ligament, tendon and muscle problems. This fibrous tissue and scars can press on nerves which cause the pain and numbness.

Dr. West then states "Perhaps the best technique of all is the Active Release Technique... the healthcare provider finds the problem- whether it is a damaged muscles, ligament, tendon, fibrous tissue, or scar- isolates it like a pressure point, then takes your joint through its range of motion. Holding deep pressure while taking the joint through its range of motion realigns the tissues in the joint, reactivates muscles that were not working properly, breaks away old fibrous growths and scars that result from old injuries and begins to allow the joint to work property once again."

Dr. West describes the treatment as taking 15-30 mintues, can be slightly painful at first, but is easily tolderated. You will know if you can be helped by th treatment if you allow 6-10 treatments.

My favorite part of this article, has to be the last few sentances....

"And these people are not in the healing profession for the money. They are anatomical experts. They spend the time needed to get the job done, and do no make much more than a plumber or electrician. In other words, these people are gems if you can find one."

If you have an injury and think that ART might be a good solution, contact us to set up an initial consultation. 206-315-7998. We are able to help a lot of people in our office and rehabilitate them in order to avoid surgery.

The expert in sports injury and performance.

Seattle Sports Injury Specialist at the Grand Ridge Run

Kevin Rindal — Wed, 10 Aug 2011 14:19:00 GMT

The expert in sports injury and performance.

InHealth Event- Seattle Sports Injury Specialist

This past weekend, we spent some time doing Active Release Technique (ART) on athletes finishing the Grand Ridge Run put on by Evergreen Trail Running. It was a sold out event and beautiful day for the race! There was a 5k, 1/2 marathon and 50K. Dr. Kevin worked on athletes once they finished.

Dr. Kevin's approach to running injuries is unique and effective. If you have questions about an injury such as Runner's Knee, Plantar Fasciitis, Hip Pain etc., please feel free to contact us!

These pictures are of Dr.Kevin, Seattle Sports Specialist, working on athletes using ART after the race. Enjoy!

The expert in sports injury and performance.

Proper Sleeping Posture? Seattle Chiropractor Q&A

Kevin Rindal — Mon, 08 Aug 2011 03:23:00 GMT

The expert in sports injury and performance.

The Seattle Chiropractor is here to answer your questions! If you have a question you wish to submit, please feel free to email us at Dana@InHealthSeattle.com.

Question: How should I sleep at night or what is proper sleeping posture?

Seattle Chiropractor, Kevin Rindal: It's generally good to sleep on your back with a pillow that contours to your neck's natural curvature. If your low back is acute pain, often times placing a pillow under your knees will help reduce stress on your lower back. If you are a "side sleeper", use a pillow that is thicker to better accommodate the distance between the shoulders and your neck. This thickness of the pillow will vary from person to person depending on their size. For those people who are "side sleepers", with back pain, it can be very helpful to put a pillow between their knees when sleeping at night. Finally, for people with shoulder pain, avoid sleeping on the side of the body with the shoulder injury.

If you are dealing with pain while sleeping at night and/or have more questions, please feel free to contact us!

The expert in sports injury and performance.

An Interview with Kathleen Putnam from NutritionWorks

Kevin Rindal — Wed, 03 Aug 2011 21:41:00 GMT

The expert in sports injury and performance. Recently we had the pleasure of meeting with Kathleen Putnam who is the founder and nutritionist at NutritionWorks. Named by Seattle Magazine as the "go-to" nutritionist, she is a great resource for anyone looking for nutrition advice, help with emotional eating etc. Positive, full of energy and smiles, Kathleen is definitely a person that is fun to get to know. I recently asked her a few questions so that our patients could get to know her a little better.

1. Why did you decide to go into nutrition?

Kathleen: As a girl growing up, I was active and participated in many sports but also struggled with my weight. At first it was my perception, but then food did become a way to manage emotions and stress. I loved learning about the body as well and food systems and how food, ecology, and our choices impact one another and the world at large. That kept me studying nutrition and so I returned to school to get my Master's degree in Nutrition.

2. What is the best part about your job?

Kathleen: The best part of my work is connecting with all kinds of people and supporting them to live a healthier and happier life. Many people have a negative view of how we might be. I enjoy our mindfulness and compassionate focus to connect with our clients. I also learn and grow so much from our work.

3. What is one thing a potential client should know about you?

Kathleen: We love the work we do and we really look forward in supporting you in making changes toward your goal. We focus on lifestyle change and feel passionate about what we do.

4. You both lead support groups. Can you tell people what that is about?

Kathleen: The Emotional Brain Training Groups I run are for those who have had long term struggles with weight and/or eating habits. The program is designed to provide the skills and practice to reduce stress, reduce the drive to go to excess, and change behavior (the brain) in the long run. We have the wisdom, strength and goodness within us, these skills support accessing it to live a life of balance.

5. What is one thing most people don't know about you?

Kathleen: One thing most people do not know about me: my husband and I met each other on a fish (salmon) processing barge working in Alaska. Romantic - NOT! It must have been true love that is all I have to say with rationed showers, bunk-bed rooms stacked with 4-8 people, and 18 hour work days...

If you would like to contact Kathleen, you can check out NutritionWorks website.

The expert in sports injury and performance.

A Child's Relationship with Food- Seattle Chiropractor Report

Dana Rindal — Thu, 28 Jul 2011 19:34:00 GMT

The expert in sports injury and performance.

By: Dana (The Seattle Chiropractor's wife)

Last night I met up with one of my Seattle girlfriends for dinner. Most of you might be thinking, not really a big deal, but you have to understand that we didn't have our babies with us. For those of you that are mom's out there, you know that this is really a moment to be celebrated. Celebrate we did!

We had a really interesting conversation about how as young athletes, we both had coaches that gave us what we would consider now "bad diet advice". Really, really bad advice. My friend became a vegetarian at 8 years old because she thought that meat was "bad" per her coach. I avoided "fat" like the plague and was always worried as a middle school girl of being overweight for gymnastics. Luckily we both had parents that were healthy eaters and helped up balance out as adults. Vegetables, fruits, lean meats, grains, healthy fats and yes dessert. Couldn't exist without dessert.

It made me think a great deal about what I will tell and teach Grant (baby discussed above:) about food. I want him to learn that food is nourishing, its a way to be kind to our bodies and ourselves. I want food to mean love and warmth, safety, family, laughter, conversations, and most of all a great way to fuel his body.

As an athlete myself, food is an important piece of the puzzle. I am determined to teach Grant how to enjoy food and use it as a positive fuel for his body. Especially those beautiful fruits and vegetables! If you have any advice on how you teach kids about food, I would love to hear about it!

The expert in sports injury and performance.

InHealth Top 6 Countdown to be Injury Free- Seattle Chiropractor

Kevin Rindal — Wed, 27 Jul 2011 01:08:00 GMT

The expert in sports injury and performance.

Seattle Chiropractor Report!

One of the most exciting, nerve racking experiences is signing up for a race and actually entering in your credit card information. It's official, you are committed. Rain or shine, you have decided to sweat, push yourself, and train for that race. So what are you going to need to not only train, but also get you to the start line of that race injury free? Here is the InHealth Top 5 Countdown....

1. Build-up your training plan over time. One of the top reasons we see people in our office is that they went too hard, too fast. Give yourself enough time to build a base and then from that training base, refine your speed/intensity/endurance.

2. Make sure you have proper shoes/equipment/clothing to train. If you are running, make sure your shoes have proper support in them! (If you are a barefoot runner, make sure to have what you need to protect your skin!)

3. Get a massage. Some people don't want to do massage because they feel like they are "spoiling" themselves. That is simply not the case. Massage is a great way to address tightness and other problem areas BEFORE they change your biomechanics and cause an injury.

4. Get a quick "tune-up". What do I mean by that? Find a healthcare provider close by who can check how your muscles are firing, and if you have any hip/pelvis issues that might cause a problem. Its also good to check your biomechanics to make sure you are not compensating for a twing or any small pain you are starting to experience.

5. Do strength training along with your cardio training. It is extremely helpful to work a personal trainer, chiropractor or PT to help you determin areas of weakness that you should work on to build strength.

6. Get Active Release Techniques (ART) and Stretch. You have read it in every injury prevention article, but there is a reason its repeated. We suggest using a foam roller or Tiger Tail/Stick to roll out areas of tightness.

You have paid for the race, trained for the race, and with these tips will be able to actually run the race injury free. We wish you the best of luck! If we can ever be of help to you, please let us know.

The expert in sports injury and performance.

Seafair Triathlon- InHealth Event!

Dana Rindal — Mon, 25 Jul 2011 05:22:00 GMT

The expert in sports injury and performance.

This weekend was busy for us at InHealth. We were at the Seafair Triathlon on both Saturday and Sunday! It was so much fun to watch all of the athletes compete and the weather could not have been better. (Finally Seattle's summer has arrived). We talked with many of the athletes about injuries and how we can help by taking a non-traditional approach. So often people do not even know that chiropractic and ART are great options for common sports injuries.

We also took some time to go crabbing on Cameno with family. You can't beat fresh crab in the Northwest for dinner.

The expert in sports injury and performance.

Vitamin D & Your Athletic Performance (Seattle Chiropractor Report)

Dana Rindal — Tue, 19 Jul 2011 19:34:00 GMT

The expert in sports injury and performance.

Seattle Chiropractor Report: Vitamin D

Avoiding the sun? I’m sure it’s not intentional. After all, we do live in Seattle. Majority of our population is vitamin D deficient, and every athlete competing in the northern half of the United States—and Canada and Europe—is at an even greater risk of the deficiency.

Recently, it was reported in the New England Journal of Medicine that the number of diseases associated with vitamin D deficiency, especially those that afflict athletes, is growing. In addition, it has been proved that when low vitamin D levels are increased to the ideal level, athletic performance increases. Although it seems unlikely that athletes—especially young ones consuming a good diet—could be vitamin D deficient, evidence suggests that an unreasonably high number are.

Doctors state that the ideal level of vitamin D is near or above 50 ng/mL. At levels below 40-50 ng/mL, the body uses most or all of its sun-derived vitamin D to cover its immediate metabolic needs. The average level is around 25 ng/mL, which is much too low. Additional vitamin D can increase peak performance levels. Here is how:

Vitamin D, in its active form, is a steroid (really a secosteroid) similar to testosterone, meaning that it sets the stuff of life, or your genome, in motion. It is also a hormone in the same manner that a growth hormone is a hormone. There is no question that steroids can improve athletic performance, but does this constitute an unfair advantage or “doping”?

No. Because vitamin D deficiency is associated with numerous serious illnesses and puts an athlete at greater risk for early death, withholding vitamin D in vitamin D-deficient athletes is against modern medical ethics. Therefore, increasing vitamin D levels is not “doping”, it is simply good treatment.

So, all research points in the same direction: Vitamin D will improve athletic performance in vitamin D deficient people (which includes most people!). Athletes who hold greater risks include indoor athletes, those who properly use sunblock (which is a good thing), dark-skinned athletes, and participants at higher latitudes.

Increasing from low to adequate levels requires thousands of IU of vitamin D daily—this might be unheard of to some physicians, but is the only way to override the deficiency and reach your peak performance.

The expert in sports injury and performance.

Hamstring Pain? Eliminate It (Seattle Chiropractor Report)

Kevin Rindal — Thu, 14 Jul 2011 14:10:00 GMT

The expert in sports injury and performance.

The Seattle Chiropractor Report- Eliminate Hamstring Pain.

Runner's World magazine is a great resource for anyone interested in physical activity and looking for tips on living a healthy life. Each month there are several articles related to training tips, making health nutrition decisions, and injury/rehabilitaiton strategies. In the March 2011 issue, there is a great article titled "The Big 7 Body Breakdowns". This article covers the 7 most common injuries that athletes experience and gives recommendations on how to prevent, manage, and rehabilitate those injuries.

One the of the injuryies that they highlight is "Hamstring Issues" in the March issue. The author talks about something that I see in a majority of the running injuries that I treat... weak gluteal muscles. The gluteal muscles play a critical role in the stability of the pelvis. Weak gluteal leads to changes in all phases of the running gait and can lead to problems from the hip to the foot. Over time, this can lead to overuse injuries, tightness in muscles, and pelvic imbalance. Chiropractic adjustments to the Sacroiliac (SI) Joint and/or lumbar spine can help restore normal joint motion and improve the gluteal muscles's ability to fire properlty. (The gluteus medius is controlled by the L4, L5 and SI Nerve Roots). Furthermore, ART and Graston are effective in treating muscles that have developed scar tissue (i.e- myofascial adhesions) and in preventing normal biomechanics. In the Runner's World article, the author suggests that "In Chronic cases, ART and deep tissue massage may be necessary."

Further, the US Champion at the 1-mile, David Torrence, describes his treatment strategy when he experienced a hamstring injury- he took the next day off and went to see his chiropractor. "My pelvis was misalighed, casuing my hamstring to do extra work... I took it easy for a few days, iced the hamstring four times throughout the day, and it was improved within a week".

For exercises that you can do on your own, I find that the there are two extremely simple and effective gluteal strenghtening exercises. The first is a single leg balance on an unstable surface, such as a Bosu Ball for 2 minues total/leg/day or 6X20 seconds per leg. The second exercise is side hinge leg lifts (with the toe pointed down).

If you have been experiencing lower back pain or leg pain, we can help you get things back on track. Send me an email if you have any questions- DrRindal@InHealthSeattle.com or call our office to make an appointment 206-315-7998.

The expert in sports injury and performance.

Repetitive Injuries- Seattle Chiropractor Report

Kevin Rindal — Tue, 12 Jul 2011 19:44:00 GMT

The expert in sports injury and performance.

Seattle Chiropractor Report- Repetitive Injuries

I was recently selected to travel with the US National Swim Team to the 2011 Training Camp in Australia in preparation for the FINA World Championships in Shanghai, China. Working with these athletes has been a very rewarding and educational experience. While these athletes are some of the best in the world, the issues they seek treatment for are not that dissimilar to what I see on a daily basis in the office. Swimming is a sport of repetition, whenever we do something repetitive the body will soon adapt; In sports medicine we call this the S.A.I.D principal (specific adaptations to imposed demands). For instance, with swimming, if I want to be a fast 50 meter freestyle competitor, I am going to focus my training on very short, fast sprints, not long and slow swim training because I want my muscles and metabolic system to be trained to compete at this level.

Likewise, for those of us who sit and work at a desk for a majority of the day are training our muscles and body to adapt to bending forward to see our screen, using a mouse, and usually doing all of this under a fair amount of stress. Its no wonder that so many patients experience back, shoulder, arm, and wrist pain. It is also not uncommon to see people who sit for long periods at their desk with knee and buttock pain. Did I mention headaches?? Often we have to retrain our body to sit at our computer with proper posture and ergonomics. We add stretches and strength training exercises to our routine in order to avoid common desk injuries. Often the changes that we need to make are simple and inexpensive. However, if proper changes are not made right away, then it turns into a long process to rehab and get back to feeling good again.

Please email us if you are experinecing pain and see if we can help! Our email is info@InHealthSeattle.com or call 206-315-7998.

The expert in sports injury and performance.

Why You Should Get Your Beauty Sleep- Seattle Chiropractor Report

Dana Rindal — Thu, 07 Jul 2011 14:17:00 GMT

The expert in sports injury and performance.

Seattle Chiropractor Report- Getting enough zzzzzzz's.

Last year at this time I remember that I would literally dream of crawling into bed and blissfully drifting away for 7 hours continuously. I missed my cozy bed and drifting peacefully into sleep. Instead one of us was usually up with our new baby boy. Rocking, talking, changing diapers, feeding… you name it… that kid had his days and nights completely mixed up.

At one point I decided to do a little google research to see how sleepless nights can affect weight gain or loss. Evidence suggests that there is a strong link between sleep and weight. Research is showing that the quantity and quality of your sleep may be orchestrating the hormonal activity related to your appetite.

So what happens when we don’t get enough sleep? I went to webmd.com to find out more:

Leptin and ghrelin work in a kind of “checks and balances” system to control feelings of hunger and fullness, explains Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full.

So what’s the connection to sleep? “When you don’t get enough sleep, it drives leptin levels down, which means you don’t feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food,”

If you are wondering if you should get one more hour of sleep or another hour of work… get some beauty sleep. Research tells you it will help shed those pounds.

The expert in sports injury and performance.

Seattle Chiropractor Report: Shoulder Pain

Kevin Rindal — Wed, 06 Jul 2011 17:57:00 GMT

The expert in sports injury and performance.

Seattle Chiropractor Report- Shoulder pain.

WHAT IS IT?

The shoulder is a dynamic, movable joint that allows for a wide range of motion, which means that it can also be suseptible to injury which can lead to a degenerative process in which tissue breaks down. Shoulder pain encompasses any pain in or around your shoulder such as the joint itself or the surrounding ligaments, tendons or muscles.

SYMPTOMS

Shoulder pain typically gets worse with movement
Grinding/popping feeling
Stiffness
Weakness
Painful movement of the arm
Swelling

TRADITIONAL TREATMENT

There are several common treatments used for shoulder pain which are often used in combination with each other. These include rest, ice, ibuprofen, splints/braces, exercises, stretches, surgery and ultrasound. Typically these treatments take a long time before they are able to provide relief, and they typically never address the underlying cause of the problem of scar tissue adhesions. Each of these approaches can be effective if they are done in conjunction with a treatment that addresses scar tissue (adhesions), and proper firing/functioning of muscles.

INHEALTH TREATMENT

At InHealth, we take an integrated approach when treating shoulder pain. Two of our main treatment approaches are through hands-on and instrument-assisted myofascial therapy: Active Release Technique (ART) and Graston Technique. Both of these techniques are relatively new and highly successful hands-on treatment methods that address problems in the soft tissues of the body including muscles, ligaments, fascia, and nerves. Both of these treatments are highly successful in dealing with shoulder pain, because they are specifically focused on locating and treating the scar tissue adhesions that accumulate in the muscles and surrounding soft tissues. The primary goals of an ART and Graston Technique practitioner are to 1) break-up restrictive adhesions, 2) reinstate normal tissue flexibility and movement and 3) more completely restore flexibility, balance and stability to the injured area.

The expert in sports injury and performance.

InHealth Seattle Event- adds to Pure Barre Swag Bags

Dana Rindal — Thu, 30 Jun 2011 14:52:00 GMT

The expert in sports injury and performance.

InHealth Seattle Event!

This Thursday, Pure Barre (our neighbor) is celebrating being open for 1 year. We are joining in on the celebration by donating water bottles to each class participant! We are also offering either a Seattle acupuncture or Seattle massage therapy session for $40. We will also offer this to all current patients or anyone who is interested in trying it out!

The expert in sports injury and performance.

Seattle Chiropractor Report: Shinsplints

Kevin Rindal — Tue, 28 Jun 2011 21:36:00 GMT

The expert in sports injury and performance.

The Seattle Chiropractor Report... shin splints!

WHAT IS IT?

Shin splints is a term that is loosely used to describe pain in the lower leg, usually with exertion. The classic presentation of shin splints is pain along the front and side of your shinbone (tibia). This type of pain is very common in runners or anyone who plays a sport that requires a lot of sudden stops and starts, such as soccer. While the pain is usually on the front of the leg, the problem is often because of tight muscles on the back of the leg. This causes the muscles on the front to work harder to lift the foot and toes up when running (ankle dorsiflexion), which leads to excessive stress and irritation to the connective tissues that attach your muscles to the bone. Repetitive overuse and irritation causes microtrauma, inflammation, and the laying down of scar tissue. Overtime, layers of scar tissue develop into myofascial adhesions, leading to changes in normal joint and muscle function as well as normal range of motion.

SYMPTOMS

Tenderness and pain along the inner part of your lower leg.
Swelling in your lower leg.
Pain with stepping from running and/or walking.

CAUSES

Shin splints is caused by excessive pressure and force on the shinbone and the tissues that attach the muscle to the bone. Typically. Shin Splints is caused by participating in sports that have starts/stops, such as soccer, running in unsupported footwear (high heels), running downhill, or running on angled surfaces. When excess stress is put on the shinbone, the connective tissue that attaches your muscles to the bone is irritated which causes micro-tears. The body’s natural response is to lay down scar tissue to repair the damaged area. As you continue to put pressure on the area, more micro-tears occur and result in more scar tissue being put down. Eventually micro tears build into adhesions which tend to be more series and in the long run, can affect the normal function of the muscles. In addition, there tends to be diminished blood flow to the injured area which is a fast tract to a chronic injury. Because adhesions diminished blood flow to an area and restrict movement, they can cause further biomechanical alteration, which may eventually lead to compensation injuries in other areas of the body. Essentially, a repetitive injury cycle has been set into motion.

RISK FACTORS

Increasing running speed and/or distance too quickly
Participating in activities that involve sudden stops/starts, such as tennis.
Rigid arches or flat feet that cause your feet to roll inwards during activities.
Running on hard or slanted surfaces.
Obesity
Chronically tight calves and hamstrings

PREVENTION

Try to run on soft surfaces and avoid excessive downhill running, and consider shoes or orthotics that provide support in difficult cases. Strengthening the foot muscles. Stretching the back side of the leg (gluteals, hamstrings, calves). A foam roller, “the stick” or “tiger tail”, can also help.

TRADITIONAL TREATMENT

There are several common treatments used for shin splints which are often used in combination with each other. These include rest, ice, Ibuprofen, medications, splints/braces, exercises, stretches, and ultrasound. Typically these treatments take a long time before they are able to provide relief, and they never address the underlying cause of the problem which is scar tissue adhesions. Each of these approaches can be effective if they done in conjunction with a treatment that addresses the adhesions, otherwise are not effective.

INHEALTH TREATMENT

At InHealth, we take an integrated approach when treating Shin Splints. One of our main treatment approach is through hands on and instrument assisted myofascial therapy: Active Release Technique (ART) and Graston Technique. Both of these techniques are relatively new and highly successful hands-on treatment methods that address problems in the soft tissues of the body including muscles, ligaments, fascia, and nerves. Both of these treatments are highly successful in dealing with Shin Splints, because they are specifically focused on locating and treating the scar tissue adhesions that accumulate in the muscles and surrounding soft tissues. The primary goals of an ART and Graston Technique practitioner are to 1) break-up restrictive adhesions, 2) reinstate normal tissue flexibility and movement and 3) more completely restore flexibility, balance and stability to the injured area. In conjunction with Active Release Technique, we also utilizes traditional forms of treatment as mentioned above, including ice, rest, exercises and stretches.

In summary, InHealth provides ART/Graston to address scar tissue adhesions, exercise rehabilitation to stabilize the injury, Kinesio Taping to support the injury, and Chiropractic Manipulation to balance the structure of the body. InHealth also offers integrated treatment through the exceptional Acupuncture and Massage Therapists who are a part of the InHealth team. Our objective is to provide each patient with integrated health care and exceptional results.

Call InHealth today to schedule an appointment at 206-315-7998.

The expert in sports injury and performance.

InHealth Event- Northwest Paddling Festival!

Kevin Rindal — Fri, 24 Jun 2011 14:30:00 GMT

The expert in sports injury and performance.

InHealth Event- The Northwest Paddling Festival.

It's been a busy week at InHealth and we look forward to seeing everyone at the Northwest Paddling Festival in West Seattle on Sat. and Sun.! The event will take place at Jack Block Park and a new park being re-opening by the Parks Department, after many, many years of being closed. According to the website, there is a 45 foot observation tower, children's play area, 15 acre park with a walking path, walking pier and restrooms. Everything that you need for some weekend fun!

The paddling festival will have just about everything that you can imagine... all the latest gadgets in the paddling world, a race, test rides in new canoes etc.

Sea Kayak and SUP Demo Beach
On-Water Instruction
On-Water Demonstrations
Open Air Paddlesports Market with Vendors
Alki Paddling Challenge, Race on Saturday June 25
Classroom Presentations and Instruction
Music, Food, and Fun!

We look forward to being part of this event and handing out information on common paddling injuries and how a conservative approach can benefit many injuries.

To find out more information, please click on this link: https://northwestpaddlingfestival.com/

The expert in sports injury and performance.

InHealth Event- Seattle Rock & Roll Marathon

Kevin Rindal — Tue, 21 Jun 2011 16:50:00 GMT

The expert in sports injury and performance.

On Thursday and Friday, InHealth will be at Seattle Rock & Roll Marathon Fitness expo! Stop on by, we would love to see you there. This is a great chance to get a Active Release Technique (ART) demo and just ask Dr. Rindal questions about any injury that might be on your mind.

Our goal for being at the race is to let people know about the services we offer and the type of injuries that our healthcare professionals are able to effectively treat. We will have informational brochures on the most common running injuries.

For those of you running the race, good luck!! It should be a fun event.

The expert in sports injury and performance.

Seattle Chiropractor Report: 4 Reasons To Consider Goat's Milk

Kevin Rindal — Thu, 16 Jun 2011 14:49:00 GMT

The expert in sports injury and performance.

Seattle Chiropractor Report- Info. taken from https://www.acatoday.org/content_css.cfm?CID=4476

Goat's milk has been getting some extra attention these days as more facts have come out on its benefits. So here are 4 reasons you might want to give Goat Milk a try as well.

1. Most people are not allergic. Currently cow's milk is the number one allergy for kids! Cow milk contans more than 20 allergen proteins which the human immune system does not recognize and therefore cause many different symptoms. Common symptoms include hives, vomiting, cramping, diarrhea, skin rash, wheezing, anaphylactic shock, watery eyes, and runny nose. Yikes, if you are starting to notice any symptoms in your kids or even yourself, its time to turn to goat's milk.

2. It's similar to Human Milk. Goat's milk more closely biologically resembles human milk than cow's milk. Now why may that be important? Because goat's milk has been found to have better digestibility, buffer capacity and alkalinity than cow milk. In other words, goat's milk has been found to be a "healing food". In addition, goat's milk is often used to transition babies after breast feeding.

3. Easy to Digest and Absorb. Goat's milk has better digestibility adn absorption than cow milk .

4. Better than Antacid Drugs. The Journal of Dairy Science looked at the buffering capacity of goat milk, cow milk, soy milk and antacid drugs. You would think the antacid drugs would be the best thing to take to reduce acid, but the study found that goat milk did much better then any of the other tested objects. This is great news for people with acidic diets that can cause damage to the gastrointestinal lining. It might be a good idea to use alkalizing goat milk products instead.

So there are some very 4 good reasons to consider Goat Milk! There is just one thing I have to point out... I don't know if you have given goat's milk a try, but I personally think it tastes like... well... goat. We have a one year old and bought it for a while before transitioning him to cow's milk, but he was not interested (and I didn't blame him when I gave it a try). However, after reading about the potential benefits, I am starting to wonder about adding some chocolate to the mix.

The expert in sports injury and performance.

Seattle Running Loops Ideas- Posted by Seattle Chiropractor's Wife

Dana Rindal — Tue, 14 Jun 2011 12:20:00 GMT

The expert in sports injury and performance.

Yes, I am the Seattle Chiropractor (Dr. Kevin Rindal's) wife, Dana Rindal. I love to run and here are some of my favorite running routes! They feel safe when I run on them, there is always something to look at, and I can take Grant (our 1 year old), because there are places to stop and play in case he has a melt down.

Well here are my top 3 running routes:

1. Greenlake Loop- Yah, yah the typical. But I love this route because you can people watch every step of the way. I sometimes don't even realize that I am getting a workout in! Big bonus? Bathrooms every step of the way. (Plus its the perfect place to grab a coffee on my way out).

2. Discovery Park- I don't even feel like I am in the city when I run at Discovery and make a special effort to stop by the light house.

3. Queen Ann Loop- The homes and views on this loop our some of the best in Seattle. I always stop at Carrie Park for a stretch. Its worth it to drive over there! Do your grocery shopping at Trader Joes while you are at it!

Do you have any routes that I should know about? Post in the comments and I will gladly give them a try!

The expert in sports injury and performance.

Tips & Tricks for Plantar Fasciitis: Seattle Chiropractic Report

Kevin Rindal — Thu, 09 Jun 2011 14:00:00 GMT

The expert in sports injury and performance.

Seattle Chiropractor Report- Plantar Fasciitis

Plantar fasciitis involves swelling and inflammation a thick band of tissue, called the plantar fascia, that runs across the bottom of your foot and connects your heel bone to your toes. The plantar fascia is what actually creates the arch of the foot. Plantar fasciitits is one of the most common causes of heel pain and arch pain and typically causes a stabbing pain when weight bearing.

Plantar Fasciitis is common in runners, pregnant women, and people who are overweight.

SYMPTOMS

Develops overtime (gradually)
Typically it is most painful first thing in the morning with first steps. The pain can also be triggered by running, standing for long periods of time, or getting up from a seated position.
Stabbing pain or tenderness in heel

CAUSES

The plantar fascia absorbs a great deal of weight and impact, and works to support the arch in your foot. When too much weight and pressure has been put on the plantar fascia, it creates micro-tear, which can become irritated and inflamed. The body’s response to micro-tears is to lay down scar tissue and the cycle beings. After repetitive tearing and layers of scar tissue, a build up of scar tissue is created which is called an adhesion. . Adhesions tend to be more serious and they start to affect the normal function of the muscles. Often patients will start to feel pain, stiffness, tightness, restricteted movements and there will be dimished blood flow to the area. You can imagine that since adhesions dimish blood flow to an area and restrict movement, it can cause even further bio mechanic alterations and even further injury. Essentially, a repetitive injury cycle has been set into motion and often the repetitive injury cycle leads to a more acute injury.

If you allow plantar fasciitis to go without being treated, it will not only hinder your daily activities, but you may also develop other injuries due the changed in your walking/running. Common side injuries include knee, hip or back problems.

RISK FACTORS

Your Sex. Women are more likely to develop plantar fasciitis than men.
Your Age. Plantar fasciitis is most common in people ages 40 to 60 years old.
Your Sport of Choice. Plantar fasciitis is very common in running or sports that involve running due to the repetitive nature and force put on the foot. It is also coming in ballet dancing and aerobics.
Your Weight. Increased pounds put more stress on the foot.
Your Shoes. If you are in shoes that are loose footing/unsupportive, then switch to shoes that have support in them! High heels can cause additional strain to your heel.
Tight Achillies tendon (the tendon that connects the calf muscle to the heel)
Foot Structure & Biomechanics. If you have high arches, or are flat footed, then it can directly affect the way in which weight is distributed to your foot and the stress being placed on your plantar fascia. In addition, how you run or walk can affect the pressure you are putting on your foot and how weight is distributed.

So How Can You Treat It?

One of the main approaches we take to treating plantar fasciitis is through Active Release Technique (ART) and Graston Technique, a new and highly successful hands-on treatment method to address problems in the soft tissues of the body including muscles, ligaments, fascial and nerves. ART treatment is highly successful in dealing with IT Band Syndrome because it specifically designed to locate and treat the scar tissue adhesions that accumulate in the muscles and surrounding soft tissues. By locating and treating the soft-tissue adhesions with ART, it also the practitioner to 1) break-up restrictive adhesions, 2) reinstate normal tissue flexibility and movement and 3) more completely restore flexibility, balance and stability to the injured area.

In addition with Active Release Techniques (ART) and Graston, we implement either an in office or at home functional rehabilitation program to help strengthen the muscles in the body that support the surrounding muscles. Finally, spinal or joint manipulation can be important to ensure that muscles are firing correctly.

The expert in sports injury and performance.

Seattle Chiropractor: 5 Reasons Why You Might Not Be Injury Free… Yet

Kevin Rindal — Wed, 08 Jun 2011 01:46:00 GMT

The expert in sports injury and performance.

The Seattle Chiropractor Report-

Are you one of those people who cannot seem to be active and stay injury free? Is one body part or another always breaking down and you are fed up. We put together a list of 5 reasons why you may be having difficulty recovering from an injury:

1. You don’t give your injury adequate time to rest. Let me put it this way… you’re a Type A. You don’t want to miss out on training or the activity that you love. So just when you are starting to turn a corner, you push it too much and find yourself back to square one.

2. You don’t take the time to do the proper exercises and stretching. With most injuries, it requires muscles strengthening and proper flexibility to fully recovery and get back to your training. So do yourself a huge favor and take 15 minutes to do your exercises. It will pay back in the long run!

3. You have poor biomechanics and genetics. You are one of those people who is just more susceptible to injuries either due to bone structure, biomechanics, or just the way you were built. So what can you do? Engage in preventative exercises and strength training.

4. You haven’t properly addressed scar tissue build-up. What do I mean by that? When your body experiences stress such as a slight strain/sprain, tissue typically experiences micro-tears. The body’s normal and natural response is to lay down scar tissue to heal the micro-tear. When you strain that same area again, more scar tissue is laid down until an adhesion is built up. Adhesions tend to be more serious than mico-tears and they start to affect the normal function of the muscles and decrease blood flow to the area. Often you will start to feel pain, stiffness, tightness and restricted movements. You can imagine that since adhesions diminish blood flow and restrict movement, it can cause even further biomechanical alterations and even further injury. Essentially a repetitive injury cycle has been set into motion and often repetitive injuries can lead to an acute injury. Most traditional treatments do not address scar tissue build-up , and only address symptoms rather than the underlying problems. Active Release Techniques (ART) and Graston Technique are two effective ways to address scar tissue build-up.

5. Poor nutrition, sleep, and other general health issues. You may have a difficult time recovering from an injury simply because there are other environmental factors affecting your general health. Obesity, stress etc. can all make it tough for your body to recover from an injury.

If you are finding that you cannot recover from an injury, run through this checklist and see if any of them apply to you! Are you sleeping enough, giving your injury

proper time to heal, doing your exercises? All of these things are important in injury recovery. Have you addressed potential scar tissue build up and would Active Release Techniques (ART) or Graston Technique be helpful? We have many patients who walk through our door that have tried “everything” and Active Release Techniques (ART) is what finally helps them recover from an injury. If you have any questions, please feel free to leave a comment or email me at DrRindal@InHealthSeattle.com.

The expert in sports injury and performance.

Massage Therapy Seattle Report: Oncology Massage

Kevin Rindal — Thu, 02 Jun 2011 00:09:00 GMT

The expert in sports injury and performance.

Massage Therapy Seattle report:

Gayle MacDonald is one of the leading therapist in the area of Oncology massage. She has educated over 2,000 practitioners on the basics for massage for clients affected by cancer.

MacDonald states that the challenges of massage with cancer patient stem from the side effects of treatment- surgery, chemo, and radiation. In addition, there is risk for lymphedema or triggering additional pain, and some people who have been through cancer treatment have decrease bone health, long-term effects on vital organs, incisional pain, and other trauma to just name a few. She empahsizes the need for adequate training with Oncology patients and emphasizes the need for gentle treatment. If done properly, massage can be extremely relaxing for patients, where they can leave their pain at the door.

Darlene Green is the massage therapist, Seattle at InHealth.

The expert in sports injury and performance.

InHealth Event: Ski to Sea Team!

Dana Rindal — Fri, 27 May 2011 17:46:00 GMT

The expert in sports injury and performance.

The InHealth Event this week? Kevin, Grant and I are headed to Bellingham this weekend to cheer on the InHealth Ski to Sea team! Last year the team placed second in the Masters Division, and this year they are hoping for first. Training, team work and a little luck will hopefully get us there. The race is sold out once again with a total of 500 teams!

The Bellingham Chamber of Commerce put together a "Ski to Sea Factoid" sheet which tells you about the history of the 100 year old race. https://www.skitosea.com/content/About/factoids.asp

For those of you who haven't heard of the Ski to Sea Race, here is a run down.

The Ski to Sea Festival consists of a 100 mile relay race of seven venues encompassing seven different sports, a historical hometown parade, and other special events provide a wide variety of entertainment and adventure for all who participate. A Ski to Sea Race team consists of 8 racers (2 in the canoe leg) for the seven race legs (Cross Country Ski; Downhill Ski/Snowboard; Running; Road Bike; Canoe; Mountain Bike; Kayak). A racer can only be on one team, and only complete one leg. We also recommend a support team to carpool the team to the different race leg venues. From the top of Mt. Baker to Bellingham Bay, discover Whatcom County's recreational playground and the 'Ski to Sea' Experience.

PS- If you are from Seattle and interested in racing next year on the InHealth team, send an email to Dana@InHealthSeattle.com. We start putting teams together almost a year in advanced!

The expert in sports injury and performance.

Seattle Chiropractor Report: IT Band Syndrome

Kevin Rindal — Tue, 24 May 2011 22:22:00 GMT

The expert in sports injury and performance.

For the Seattle Chiropractor Report, we are going to discuss IT Band Syndrome, also known as the Iliotibial Band Syndrome. So lets jump right in!

What Is It? IT Band Syndrome can be a frustrating injury for an athlete, especially when you are training for an event or find running (or the sport that you enjoy) to be your “stress release outlet”. Often pain is described as being on the outside of your knee and the pain can increase to the point that you are no longer able to run/jump/play.

The IT Band begins in the hip as the tensor fascia latae muscles and attaches to three different muscles: the gluteus medius, gluteus minimus, and vastus laterlis. As the muscles progresses down the thigh, it becomes a fibrous band of tissue. This band then crosses the knee joint and inserts (ends) along the outside portion of the knee cap (pateall) and into the shin bone (or tibia) on a bump called Gerdy’s Tubercle. The interesting part about IT Band Syndrome is that typically it is progressive, and can start with just tightness in the knee/buttock/IT Band and can advanced to the point where the pain is debilitating. The earlier you can catch IT Band Syndrome, the sooner you can rehabilitate it or prevent it from being an injury that interferes with your running.

InHealth’s Approach To Treatment.

One of the main approaches we take to treating IT Band Syndrome is through Active Release Technique, a new and highly successful hands-on treatment method to address problems in the soft tissues of the body including muscles, ligaments, fascia and nerves. Active Release Techniques treatment is highly successful in dealing with IT Band Syndrome because it specifically designed to locate and treat the scar tissue adhesions that accumulate in the muscles and surrounding soft tissues. By locating and treating the soft-tissue adhesions with ART, it allows the practitioner to 1) break-up restrictive adhesions, 2) reinstate normal tissue flexibility and movement and 3) more completely restore flexibility, balance and stability to the injured area.

If you are experiencing IT Band Syndrome and want to get out of pain and back to your activities, contact Dr. Kevin Rindal at InHealth, Seattle's expert in Active Release Techniques.

The expert in sports injury and performance.

Do You Know of a Seattle Non-Profit Putting Together a Fun Run?

Dana Rindal — Fri, 20 May 2011 16:52:00 GMT

The expert in sports injury and performance.

InHealth is looking for a Seattle non-profit to support that is putting together a fun run event! We would like to come along side an NGO and help to promote the event, put together training groups, injury prevention classes, and even host the event at Northcut Landing.

We are looking for the following:

An NGO that wants to put on a "fun run" or "bike group" in the U-District. We would love to host an event or training groups from Northcut Landing (we are located right a trail).
We are open to many types of NGOs! We are extremely interested in supporting NGOs that have to do with health issues, kids, or international issues.
A group that wants to put forward the effort to really create a successful event!

Please contact Dana Rindal at Dana@InHealthSeattle.com if you are an NGO that is interested!

The expert in sports injury and performance.

InHealth Seattle Event: Swedish Hospital "Happy Baby" Event

Dana Rindal — Thu, 19 May 2011 15:46:00 GMT

The expert in sports injury and performance.

InHealth Seattle is on its way to the "Healthy Parents, Happy Baby" event at Swedish Hospital on Sat., May 21 from 11am-3pm. The event will feature a resource fair and nationally recoginzed speakers that will talk about life after you bring your baby home. It can be a big change for most parents and it feels fresh in my mind with our 12 month old son.

We will be reaching out to parents to let them know about "Mommy/Daddy & Baby Massage". Darlene Green, LMP, teaches parents how to do baby massage at home so that they can help relax, bond and sooth their baby. It really is an amazing experience and wonderful to give parents as another tool in their belt that they can utilize once they have their new additon at home.

Plus, we do have free childcare available at NorthCut Drop-In for all patients who have kids that need to be watched during their appointments. Please feel free to contact me (Dana@InHealthSeattle.com) if you have any questions!

We will see you at the fair!

The expert in sports injury and performance.

A Closer Look at Seattle Acupuncture

Dana Rindal — Tue, 17 May 2011 13:14:00 GMT

The expert in sports injury and performance.

Note: "A Closer Look at Seattle Acupuncture" post taken from AcuTake.

Everyone’s pain is different. In Western medicine, this is offered as an explanation for why some people remain highly functional when in pain and others find it debilitating. In acupuncture theory, it’s meant literally.

Acupuncturists are just as concerned with how an area hurts as they are with where it hurts. This is different than how bad it hurts, which is something that biomedical doctors inquire about in order to rank pain on a severity scale. Acupuncturists, while also interested in severity, are primarily focused on pain quality.
Pain can stem from a number of different underlying imbalances. Cases where the pain is limited to a specific area—wrist pain, low back pain, shoulder pain, etc.—are referred to in acupuncture as Bi syndromes.

Bi syndromes are conditions characterized by localized discomfort in the muscles, joints and tendons. They are caused by an invasion of exterior pathogenic factors—Wind, Cold, Heat or Dampness. (Further reading: acupuncture and the environment.) These factors obstruct flow and function throughout the body, commonly manifesting as pain in a specific area.
The goal of acupuncture treatment, however, is to look beyond where the pain manifests. The idea is that there’s a reason pain is showing up in the first place. This approach differs from medication, which offers temporary symptom relief but does not address the root cause of pain—hence, the pain keeps coming back.

Acupuncturists combine pulse and tongue diagnosis with the patient’s description of the pain quality—as well as other seemingly unrelated factors, such as digestive health and sleep patterns—to formulate a treatment plan that provides symptom relief and prevents recurrence.
Names vary, but the following categories of Bi syndrome illustrate how acupuncturists differentiate between various kinds of pain:

Wind Bi
-Soreness and pain that moves from joint to joint
-Limited range of motion of the joint
-Aversion to wind
-May also present with fever

Cold Bi
-Severe pain of the joints and limbs
-Fixed pain
-Relieved by warmth and aggravated by cold
-Pain worse at night
-Stiffness in joints, difficulty moving
-No redness or swelling of joints

Damp Bi
-Heaviness, numbness, and soreness in limbs and joints
-Swollen joints
-Pain is fixed in location
-Stiffness, difficulty moving
-May also present with heavy head and body, distension of chest or abdomen, reduced appetite, difficulty urinating, and loose stools

Heat Bi
-Sudden onset
-Painful joints with redness and swelling
-Pain relieved by cold and aggravated by pressure
-May also present with aversion to wind, fever, thirst, sweating, irritability, scanty dark urine, and sore throat

Deficiency Bi
-Intermittent joint pain with difficulty moving
-Soreness and numbness of the limbs
-Soreness and weakness of the low back and knees
-May also present with fatigue, shortness of breath, dizziness, pale complexion, and insomnia

Stagnation Bi
-Sharp, stabbing pain
-Pain is fixed in location
-Stiffness, difficulty moving
-May also present with bloating or feeling of fullness

To address these specific Bi types, acupuncture points are selected distal to (far from) the location of pain. For example, a point on the head might be used to treat lower-limb pain that moves between the foot and ankle. There are also empirical distal points that are indicated for pain in certain areas—ST38, for instance, a point on the shin, is known specifically to relieve shoulder pain.

While some styles of acupuncture address pain entirely though distal points, most also include local needling at the site of pain. Acupuncturists palpate the area where the patient feels pain to identify ashi or trigger points, tight tender spots in the muscles. Needles are placed directly in or around these areas of tenderness. (Further reading: trigger points for low back pain.)
Pain usually brings people to acupuncture after mainstream options such as medication and physical therapy have been exhausted to no avail. A wider embrace of acupuncture in the earlier stages of pain management could help decrease the devastating financial and emotional effects of chronic pain. A little more “how?” in our questions about pain will lead to better answers than those we’ve found so far by only asking “where?”

Kelly Neu, Seattle Acupuncturist, can explain further if you have any questions!

The expert in sports injury and performance.

Seattle Chiropractor Report: Dr. Oz on Integrated Healthcare

Dana Rindal — Wed, 11 May 2011 14:00:00 GMT

The expert in sports injury and performance.

Dr. Kevin Rindal, Seattle Chiropractor looks at Dr. Oz's website on integrated healthcare.

Integrated Healthcare is the combination of Eastern and Western medical practices. Dr.Oz's website describes alternative healthcare as "The Medical Renegades Fighting for Uncoventional Answers". Integrative medicine strives to bring the best of two types of medicine that historically have not got along and fought each other. As Director of Development at InHealth that offers Seattle chiropractic, acupuncture and massage therapy, I really enjoy this outlook on alternative medicine! When I tell people what I do for a living, they typically give me one of three responses.

1. Complementary medicine has helped me so much! It is always my initial approach to my healthcare.

2. I don't "believe" in complementary medicine. I don't think it’s a valid form of healthcare.

3. What is complementary medicine? I have no clue, feel a little leery of it, but want to at least give it a try.

The truth about medicine is that you really need both traditional and complementary medicine in a healthcare setting for the best results. Complementary medicine tends to be inexpensive (when compared to traditional medicine), non-invasive, and natural forms of treatment. In addition, the research supporting complementary medicine has grown immensely in the past 20 years and you can read more here about chiropractic research. On the other hand, traditional medicine which includes, surgery and medication, save lives and allow people to live vibrant lifestyles. The most effective and efficient form of medicine is integrated, bringing the best of both worlds to the table.

If you would like to learn more about integrative medicine, feel free to email me at dana@inhealthseattle.com.

The expert in sports injury and performance.

Seattle Chiropractor Report: Vitamin D- Are You Getting Enough?

Kevin Rindal — Tue, 10 May 2011 14:00:00 GMT

The expert in sports injury and performance.

Seattle Chiropractic Report: Vitamin D, also fondly known as the Sunshine Vitamin, is extremely important to your health in more ways than just one. The most common cited reason to take vitamin D? It helps the body absorb calcium and keep the correct amount of calcium and phosphorus in the blood. However, more and more studies are linking the lack of vitamin D to cancer. So it’s time to take a closer look at the vitamin and ensure that you are getting enough! Here is a fictional conversation that you might have with your doctor on the matter.

Doctor: Your vitamin D levels are low. You need to get more!

You: What can I eat or take to get more vitamin in my body?

Doctor: My prescription… relax, play, garden in the sunshine ten to fifteen minutes, three times per week.

You: Well, that is nice to hear. But I live in Seattle. The sunshine is typically not out that often. What are some other options?

Doctor: You can take supplements or you can find Vitamin D in the following food:

· Dairy products (cheese, butter, cream, fortified milk)

· Fish

· Oysters

· Fortified Cereals

· Margarine

You: I can do that! Although, hanging out in the sun is definitely my first priority.

Doctor: Just avoid a sunburn.

So just how much should you be taking of vitamin D? The Food and Nutrition Board at the Institue of Medicine recommends the following dietary intake for vitamin D as cholecalciferol. (One microgram of cholecalciferol is the same as 40 IU of vitamin D).

Infants

· 0 - 6 months: 5 micrograms per day (mcg/day)

· 7 - 12 months: 5 mcg/day

Children

· 1 - 13 years: 5 mcg/day

Adolescents and Adults

· Males and Females age 14 to 50: 5 mcg/day

· Males and Females age 51 to 70: 10 mcg/day

· Males and Females age over 70: 15 mcg/day

Specific recommendations for each vitamin depend on age, gender, and other factors (such as pregnancy). In general, those over age 50 need higher amounts of vitamin D than younger persons. Ask your health care provider which amount is best for you.

The expert in sports injury and performance.

Seattle Chiropractor Report: 5 Back Pain Facts

Kevin Rindal — Thu, 05 May 2011 14:15:00 GMT

The expert in sports injury and performance.

Although Dr. Rindal, Seattle Chiropractor, care for far more injuries than just back pain, many patients come to Seattle chiropractors hoping for relief. If we look closely, 31 million Amercians are experiencing low-back pain at any given time.

So what are the back pain facts? We have them right here on the InHealth blog.

1. One-half of all working Americans admit to having back pain symptoms each year.²

2. Back pain is one of the most common reasons for missed work. In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.

3. Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.

4. Americans spend at least $50 billion each year on back pain—and that’s just for the more easily identified costs.³

5. Experts estimate that as many as 80% of the population will experience a back problem at some time in our lives.⁴

So what if you are one of those 31 million Americans with back pain? How can a Seattle chiropractor help? Dr. Rindal, Seattle Chiropractor uses spinal manipulation and Active Release Technique to address back pain. Used primarily by Doctors of Chiropractic (DCs) for the last century, manipulation has been largely ignored by most others in the health care community until recently. Now, with today's growing emphasis on treatment and cost effectiveness, manipulation is receiving more widespread attention.

Chiropractic spinal manipulation is a safe and effective spine pain treatment. It reduces pain, decreases medication, rapidly advances physical therapy, and requires very few passive forms of treatment, such as bed rest.⁵

In fact, after an extensive study of all currently available care for low back problems, the Agency for Health Care Policy and Research—a federal government research organization—recommended that low back pain sufferers choose the most conservative care first. And it recommended spinal manipulation as the only safe and effective, drugless form of initial professional treatment for acute low back problems in adults.

If you are experiencing back pain, contact Dr. Rindal, Seattle Chiropractor at 206-315-7998.

The expert in sports injury and performance.

Seattle Chiropractor Report: 5 Things to Know About Kainoa Pauole

Kevin Rindal — Tue, 03 May 2011 14:00:00 GMT

The expert in sports injury and performance.

Dr. Kevin Rindal, Seattle Chiropractor, recently asked Kainoa Pauole, owner of Pauole Sport, to answer a few questions about why she went into coaching triathletes. Kainoa has been coaching all levels of athletes from novice to professional for the last 20 years. As one of our community partners, we thought it would be fun to learn more about her.

1. Why did you decide to go into coaching?
I started swimming competitively when I was 8 years old and was lucky enough to have two really great coaches that I admired and helped me along the way. My coaches were always a big part of my life and I knew I wanted to be that for others. I was given my first swim coaching job for the same swim team I swam for as an age grouper. After I completed my Masters Degree in Kinesiology & Exercise Science where I gained an extensive knowledge base and experience working with athletes, I started coaching triathletes. I really enjoy working with athletes of varying ages, skills and abilities and find it very rewarding helping them achieve their athletic goals.

2.  When do most people seek out a coach? Are most of your clients beginners, professionals?
Many people seek out a coach after doing their first triathlon. Most are hooked after their first race and decide they want to improve their performance. Everyone has different goals; some want to improve their placement within their age group, some want to take a specific amount of time off their swim, bike and/or run leg and some want to try and qualify for the Ironman World Championships. At Pauole Sport our team is made up of a wide variety of ages and abilities, from the beginner to high level age group athletes.

3.  What is the best part about your job?
The best part of my job is working closely with our athletes and watching them progress season after season, year after year. It is so rewarding seeing an athlete get stronger both physically and mentally as we work together.   Another highlight of my job is to be able to support our athletes at races and watch our team compete. It never gets old seeing athletes reap the benefits of all their training and dedication.

4.  What is your next racing goal?
XTERRA Maui in October 2011

5.  What is one thing you can tell us about yourself that most people don't know? :)
A little know secrete is I have taken over five years of hula lessons and can dance hula.

If you are looking for a triathlete coach, training partners, or just help with planning for your first triathlon, Kainoa and her staff are the perfect fit. They will encourage, coach and help you through the entire process. Visit her website at www.pauolesport.com/.

The expert in sports injury and performance.

Seattle Acupuncture Report: Injured Troops Turn To Acupuncture Clinic

Kevin Rindal — Thu, 28 Apr 2011 09:37:00 GMT

The expert in sports injury and performance.

For the Seattle Acupuncture Report, we took an article taken from NPR. You can listen to the segment here:

https://www.npr.org/templates/story/story.php?storyId=106835768

U.S. military doctors have traditionally relied on painkillers and other Western medicine to treat injured soldiers. But one branch of the armed forces is leading the way in using acupuncture to help soldiers manage chronic pain. This makes a great deal of sense to rely on natural forms of pain management rather than pain medication which can have side effects and can be addictive.

Time to start managing your chronic pain with Seattle acupuncturist, Kelly Neu.

The expert in sports injury and performance.

InHealth Seattle Events: Ski to Sea- Relay covering 100 miles.

Kevin Rindal — Tue, 26 Apr 2011 09:58:00 GMT

The expert in sports injury and performance.

InHealth Seattle Events... what is coming next? Ski to Sea in Bellingham, WA.

For those of you that have never participated in the Ski-to-Sea Race, you are truely missing out on a unique and fun relay race in Bellingham, WA. There are 8 people on each team, and 7 legs of the race. It starts with cross-country skiing at the top of Mount Baker and ends with Sea Kayak in Bellingham. Here is the run down on each leg of the race:

Cross-Country Ski (known for an exciting start to the race, but where at least one unlucky skier always seems to lose a pole in the crowded start)

Downhill Ski (well known fact- you spend most of your time running up a grueling hill that you then get to enjoy skiing down afterwards)

Running (did we mention that this is 99% downhill? be prepared for the fastest run of your life and blisters)

Road Bike (approximately 42 miles of pure fun.)

Canoe (the river changes every year depending on the water levels. we have been at this race for 30 years and there is always someone dressed in a pink tutu... never fails)

Mountian Bike (20 miles of mud and excitment. if your team is in the lead, you just hope you don't get a flat or if you are in second you secretly hope the other team gets a flat)

Sea Kayak (5 miles and you get to end by ringing the race bell and having a crowd of spectators cheering you on)

We are excited to be supporting a team at Ski to Sea this year and wish our team the best of luck! If you have never been to Bellingham during the race, this is the year for you to go! InHealth Seattle will be there!

Steve Hindman: Cross Country Ski

Gil Traylor: Downhill Ski

Nathan Minor: Running

Eric Knapp: Road Bike

Dan Cantrell/Ian Chadwick: Canoe

Ian Gerrish: Mountain Biking

Larry Bussinger: Kayak

The expert in sports injury and performance.

Seattle Chiropractor Report: Magnesium- A Best-Kept Secret

Kevin Rindal — Thu, 21 Apr 2011 09:31:00 GMT

The expert in sports injury and performance.

Magnesium: A Best-Kept Secret

By Emmett Hughes, DC, MS

**This article was taken from the ACA website.

Magnesium is the second most abundant intracellular positive ion, with potassium the most abundant. Sixty percent of the body’s magnesium is found in bone, 25 percent in muscle and the remainder in soft tissue and fluids, especially gastric juice. The majority of magnesium in muscle is found in the mitochondria, where it is thought to play a role in permeability of the outer membrane.¹

Dietary intake of magnesium has gone down dramatically over the past 100 years. It is estimated that 68 to 80 percent of Americans are magnesium deficient.^2-4 In places where water is harder, levels of magnesium are higher, and the incidence of coronary artery disease is lower. It appears, however, that 8 million deaths from sudden cardiac failure occurred in the United States between 1940 and 1994 because of magnesium deficiency.^5-8

Testing and Absorption
Serum levels are a poor indicator of magnesium status. Heart muscle levels are almost 20 times higher than serum levels, so measuring white blood cell levels is a more sensitive test. The best test is ionic magnesium measurement or elemental X-ray analysis using a buccal smear. However, none of these methods are definitive.^9,10

The rate of magnesium absorption is highly variable, estimated to be from as low as 24 percent to as high as 85 percent. It is mainly absorbed in the jejunum via facilitated diffusion and simple diffusion, with smaller amounts absorbed in the ileum and colon. Many factors regulate magnesium absorption, including vitamin D levels.¹¹ As calcium levels go down, magnesium absorption increases. High intakes of calcium, protein, vitamin D and alcohol all increase magnesium requirements.

Health Functions
Magnesium performs many vital functions. It regulates the absorption of calcium and is involved in the structural integrity of bone. Without adequate magnesium, bones will be dense, but trabecular bone will have poor integrity. Northern European countries, where the calcium to magnesium ratio is 4:1, have the highest rates of osteoporosis, as well.¹²

Magnesium has an effect of relaxing smooth muscle and is therefore useful in conditions such as hypertension, dysmenorrhea, constipation, asthma, angina, stroke and myocardial infarct. It decreases coagulation and acts as a calcium channel blocker, helping the heart to pump more effectively and regulating blood pressure.1^3-15 It is involved in the function of more than 300 enzymes, as well as in regulating muscle contractility and nerve impulses. Virtually all body systems also rely on magnesium for at least some of their metabolic functions.^16-19

Dietary Requirements and Sources
Requirements of magnesium vary with age and certain conditions. The RDA for males is 350 mg/day; for females 280 mg/day, with pregnancy and lactation requiring 350 mg/day. Optimal intake is estimated to be between 600 and 800 mg/day. The best dietary sources of magnesium are whole grains, nuts and fruits. These include soy flour, buckwheat flour, tofu, figs, cashews, avocado, millet and brewer’s yeast.²⁰

Magnesium Deficiency
Symptoms of magnesium deficiency can mimic many other disorders. These include fatigue, irritability, weakness, dysmenorrhea, muscle spasms or tightness, cardiomyopathy, anorexia, sugar cravings, hypertension, anxiety and poor nail growth.^21-25 Deficiency can result from kidney disease and intake of diuretics and can cause depletion of potassium intracellularly and affect muscles and bones. Besides low intake, magnesium deficiency can be caused by malabsorption syndromes, hyperthyroidism, kwashiorkor, diabetes mellitus, alcoholism, pancreatitis, parathyroid disorders, high dietary phytic acid and diarrhea.^26-28

Supplementation
The clinical use of magnesium can be applied to a variety of conditions. These include constipation, muscle cramping, torticollis, acute angina following a myocardial infarct or stroke, asthma, kidney stone prevention (especially when given with vitamin B₆) and dysmenorrhea. Other candidates for magnesium supplementation are GI spasms or cramping, eclampsia, heart disease^29,30 (especially cardiomyopathy), diabetes mellitus, nocturnal muscle cramps, mitral valve prolapse, toxemia of pregnancy, fibromyalgia, migraine headaches, lead toxicity, general fatigue, anxiety and irritability.

General dosing should be in the 600 to 800 mg range. However, for GI cramping, asthma, constipation and heart disease, it is recommended to take magnesium to bowel tolerance (until the bowel movements become “loose”). For nocturnal leg cramps, kidney stone prevention and eclampsia, magnesium should be paired with 50 to 100 mg of vitamin B₆.

Toxicity of magnesium is fairly low, with diarrhea being the biggest problem. Reduce the dose until bowel movements return to normal to prevent other possible symptoms of magnesium toxicity, such as calcium deficiency, hypotension, depletion of potassium and respiratory depression.³¹Once a maintenance dose is established, calcium should be taken along with magnesium, in a 2:1 ratio.

For DCs treating acute muscle spasms, magnesium supplementation is a critical and often overlooked intervention. With the addition of magnesium supplementation to treatment protocols for myospasm, improved outcomes can be anticipated.

Emmett J. Hughes, DC, MS, is associate professor of basic science at the University of Bridgeport College of Chiropractic. Since 1997, he has taught physiology, microscopic anatomy and physiology, clinical nutrition and soft-tissue technique. Dr. Hughes also maintains a private practice in Huntington, N.Y.

References
1. Jung DW, Brierley GP. Matrix magnesium and the permeability of heart mitochondria to potassium ion. J Biol Chem 1986;261:6408-6415.
2. King DE, Mainous AG, et al. Dietary magnesium and C-reactive protein levels. J Amer Col Nutrition 2005;24:166-171.
3. Subar AF, Krebs-Smith SM. Dietary sources of nutrients among US adults, 1989 to 1991. J Amer Dietetic Assoc 1998;98:537-547.
4. Ford ES, Mokdad AH. Dietary magnesium intake in a national sample of U.S. adults. J Nutr 2003;133: 2879-2882.
5. Turlapaty PD, Altura BM. Magnesium deficiency produces spasms of coronary arteries: relationship to etiology of sudden death ischemic heart disease. Science 1980;208:198-200.
6. Caspi J, Rudis E, et al. Effects of magnesium on myocardial function after coronary artery bypass grafting. Ann Thorac Surg 1995;59:942-947.
7. Eisenberg MJ. Magnesium deficiency and sudden death. Am Heart J 1992;124: 544-9.
8. Rude RK, Singer FR. Magnesium deficiency and excess. Ann Rev Med 1981;32: 245-59.
9. Ralston MA, Murnane MR, et al. Magnesium content of serum, circulating mononuclear cells, skeletal muscle, and myocardium in congestive heart failure. Circulation 1989;80:573-580.
10. Newhouse IJ, Johnson KP, et al. Variability within individuals of plasma ionic magnesium concentrations. BMC Physiology 2002;2: 6-13.
11. Brannan PG, Vergne-Marini P, et al. Magnesium absorption in the human small intestine. Results in normal subjects, patients with chronic renal disease, and patients with absorptive hypercalciuria. J Clin Invest 1976; 57:1412-1418.
12. Osteoporosis: The role of micronutrients. J Clin Nutr 2005;81:12325-12395.
13. Murphy E, Freudrich CC, Lieberman M. Cellular magnesium and Na/Mg exchange in heart cells. Ann Rev Physiol 1991; 53:273-87.
14. Shechter M, Sharir M, et al. Oral magnesium therapy improves endothelial function in patients with coronary artery disease. Circulation 2000;102: 2353-2358.
15. Maier JA, Malpuech-Bruegère C, et al. Low magnesium promotes endothelial cell dysfunction: implications for atherosclerosis, inflammation and thrombosis. Biochimica et Biophysica Acta, Molecular Basis of Disease 2004;1689:13-21.
16. Galland L. Magnesium and immune function: an overview. Magnesium 1988;7: 290-9.
17. Wolf FI and Cittadini A. Magnesium in cell proliferation and differentiation. Frontiers in Bioscience 1999; 4:607-617.
18. Reid JD, Hunter CN. Current understanding of the function of magnesium chelatase. Biochemical Society Transactions 2002;643-645.
19. Thung-Shenq L, Slaughter TF, et al. Regulation of human tissue tranglutaminase function by magnesium nucleotide complexes. J Biol Chem 1998;273:1776-1781.
20. Subar AF, Krebs-Smith AM, et al. Dietary sources of nutrients among US children 1989-1991. Pediatrics 1998;102:913-923.
21. Rassmussen HH, Mortensen PB, Jensen IW. Depression and magnesium deficiency. Int J Psychiatry Med 1989;19: 57-63.
22. Morris ME. Brain and CSF magnesium concentrations during magnesium deficit in animals and humans: neurological symptoms. Magnes Res 1992;5:303-13.
23. Iseri LT, Freed J, Bures AR. Magnesium deficiency and cardiac disorders. Am J Med 1975;58:837-46.
24. Al-Ghamdi SM, Cameron EC, Sutton RA. Magnesium deficiency: pathophysiologic and clinical overview. Am J Kidney Dis 1994;24:737-52.
25. Rude RK. Magnesium deficiency and diabetes mellitus: Causes and effects. Postgrad Med 1992; 92: 222-4.
26. Whang R, Whang DD, Ryan MP. Refractory potassium repletion: A consequence of magnesium deficiency. Arch Intern Med 1992;152:40-45.
27. Flink EB. Magnesium deficiency: Etiology and clinical spectrum. Acta Medica Scandinavica 1998;209:125-137.
28. Rink EB. Magnesium deficiency in alcoholism. Alcoholism: Clinical and Experimental Res 1986;10:590-594.
29. Hogue CW, Hyder ML. Atrial fibrillation after cardiac operation: risks, mechanisms, and treatment. Ann Thoracic Surgery 2000;69:300-6.
30. Miller S, Crystal E, Garfinkle M, et al. Effects of magnesium on atrial fibrillation after cardiac surgery: A meta-analysis. Heart 2005;91:618-623.
31. Fassler CA, Rodriguez RM, Badesch DB, et al. Manesium toxicity as a cause of hypotension and hypoventilation. Archives Intern Med 1985;145:1604-1606.

The expert in sports injury and performance.

Sport Injury Report: 6 Running Tips to Avoid Injury

Kevin Rindal — Tue, 19 Apr 2011 09:57:00 GMT

The expert in sports injury and performance.

If you are training for the Seattle Rock & Roll or some other event, you need to remember some key tips to avoid sport injury:

1. Make sure your shoes are the right type for your running style and that you change out your running shoes every 300-500 miles.

2. Try to run on soft, even surfaces. If you are running in the city where the trails are cement, try to run off to the side where there might be grass or dirt.

3. Don't increase your mileage or intensity of your training too fast. I often see this happen, especially with runners. Talk with a qualified coach to determine how fast you should increase your training.

4. Take the time to cool down and stretch afterwards.

5. Listen to your body and cross train when an injury occurs.

6. Take some time for strength training such as TRX, Kettlebells, or working with a trainer at the gym. You can work on your core muscles and some of those muscles that don't always get strenghthend when you run

Avoid those sport injuries by doing a few things up front! However, you do experiencing an injury, our healthcare professionals at InHealth Seattle are here to help. Best of luck in your 2011 season!

The expert in sports injury and performance.

Seattle Acupuncture Report: Sleep Better Using Acupressure

Kevin Rindal — Thu, 14 Apr 2011 11:19:00 GMT

The expert in sports injury and performance.

The Seattle Acupuncture Report: CNN.com recently did an article on using acupressure to help with sleep insomnia. Seattle Acupuncturist, Kelly Neu, is familiar with the issue and mentioned that Acupressure can bring people relief. 15% of Americans suffer from sleep insomnia which can range from the inability to get to sleep, stay asleep, or the inability to feel refreshed when you wake up. Sleep medications are infamously known for having bad side effects or not being effective in the long term. So what are all of those Americans supposed to do when they cannot sleep?

Research is starting to show that Acupressure can be a potoential solution. Acupressure uses the same pressure points as acupuncture but instead of needles, it employs gentle pressure from the fingers, or sometimes the feet. You can even learn to do some of the pressure points on yourself. If you are sleep deprived, contact Seattle acupuncturist, Kelly Nue, for an acupressure session.

The expert in sports injury and performance.

Seattle Chiropractor Report: 8 Ways Prevent Repetitive Strain Injury

Kevin Rindal — Tue, 12 Apr 2011 11:30:00 GMT

The expert in sports injury and performance.

The Seattle Chiropractor Report

Repetitive Strain Injury:

Many of us sit at a desk all day slaving away at our computer. Stress, poor posture, awkward positions, and repetitive motions can all lead to strains and injuries such as Carpal Tunnel Syndrome. We have put together common symptoms of Repetitive Strain Injuries, as well as 8 ways that you can prevent them

First of all, what is a Repetitive Strain Injury (RSI)? RSI is an injury of the nervous and musculoskeletal system that may be caused by repetitive tasks, forceful exertions, vibrations, mechanical compression, or sustained position. A study done by the UK showed that 68% of UK workers suffer from some sort of RSI, the most common problem being the shoulder, wrists, back and hands.

What are symptoms of RSI? Typically people with RSI experience dull or sharp pain in the local area affected by RSI. However, this is not always the case, for example, a pinched nerve in the shoulder may be the reason for RSI in the hand region. It is extremely important to know that there can often be linkage between injuries.

Typically there is pain in the muscles or joints and most often affects the shoulders, neck, upper back, arms, wrist, hands, and fingers.
Tingling, burning, swelling, general soreness, tightness, numbness, loss of sensation.
Often people will experience general weakness in the area.
Tightness in the area of strain.
While lying in bed, you feel pain
Repetitive pain, soreness in neck, shoulders, upper back, wrist or hands
Aching, burning, swelling and loss of joint movements and strength in the affected area.

What are the risk factors for RSI?

Have poor posture
Have poor technique
Use a computer more than two to four hours a day
Have a job that requires constant computer use, especially heavy input
Don't take frequent breaks
Are loose-jointed
Don't exercise regularly
Work in a high-pressure environment
Have arthritis, diabetes, or another serious medical condition
Keep your fingernails long
Have an unhealthy, stressful, or sedentary lifestyle
Weigh more than you should
Don't sleep well
Are shy, and afraid to ask for better accommodations

8 Ways to Prevent Repetitive Strain Injuries:

1. You must pay attention to pain and fatigue. Stop using the computer before you begin to feel symptoms.

2. Pay attention to position. The head and back should be in a straight line format from ears to pelvis.

3. Make sure that your head and shoulders are not bent forward. Sit up and ensure you neck and shoulder muscles are relaxed.

4. It is important to take regular breaks to rest your eyes and move around to give your muscles a break from being in the same position for long periods of time.

5. Try to hold your wrisits straight, rather than bent up or down to the side.

6. Try different input devices rather than the mouse and keyboard. Consider speech recognition, graphics tablets, tablet PC’s or trackballs.

7. Do regular exercises, get adequate sleep, drink enough water, and stop smoking. This will help to strengthen your body and improves blood flow in the affected muscles.

8. Practice breathing exercises, this will help you for muscle relaxation.

So what if you have already experienced an RSI injury like pain in your hand, elbow, shoulder or back. Now what?

Often people will go to their doctor and be told to rest, take medication, and do a cortisone injection. These can be effective forms of treatment, but they will not solve the underlying problem. We suggest you look at your current ergonomics and change the equipment and positioning that you are using when sitting at your computer or doing your job. If pain persists, often it is a good idea to do exercises, take breaks to stretch, and to seek out Active Release Techniques (ART) treatment and chiropractic. ART in combination with chiropractic can be an extremely effective way to solve RSI injuries. It is what we have become an expert in at InHealth and find that we can often help patients prevent surgery. Our Seattle Chiropractor, Kevin Rindal, can help!

The expert in sports injury and performance.

Seattle Chiropractor Report: 8 Tips for Jogging with Your Baby

Dana Rindal — Thu, 07 Apr 2011 10:28:00 GMT

The expert in sports injury and performance.

The Seattle Chiropractor Report on Sport Injuries!

For those of you moms who are active and like to get a jog in during the day with your little one, here are 6 tips to help you (and prevent sport injury)!

Tip 1. Make sure the handlebars of the jogger are both large and adjustable, so that they fit comfortably into your hands for complete control. The handlebars should be kept as upright as possible.

Tip 2. Handbrakes and a locking mechanism are a necessity.

Tip 3. Look for a jogger with a good shoulder harness to keep the child secure.

Tip 4. Large, bicycle-style tires offer more control and stability.

Tip 5. A screen over the front of the jogger adds to its safety by deflecting stray flying objects.

Tip 6. Jog only on smooth surfaces.

Tip 7. Make sure your child is dressed properly and comfortable. You will be working hard and sweating, but your child will need to have extra layers to keep warm.

Tip 8. Do a job to a playground or be prepared to stop and give them a break from sitting in the stroller.

Watch out for traffic and enjoy your time on the trails!

The expert in sports injury and performance.

Seattle Acupuncture for Women Distant Runners?

Kevin Rindal — Tue, 05 Apr 2011 09:31:00 GMT

The expert in sports injury and performance.

Please note: This article is a reprint from AcuTake!

Slowly but surely, the weather is getting warmer. This means the start of training for many long-distance runners, a growing number of which are women.

The popularity of long-distance running among women brings with it many benefits, including stress reduction, weight maintenance and cardiovascular health. But with more and more women lining up to compete, menstrual irregularities have joined musculoskeletal injuries as common runners’ ailments.
Acupuncture is an ideal therapy for female distance runners, who are prone to menstrual irregularities. It regulates the cycle without the risks of oral contraceptives—mainstream medicine’s answer for just about any menstrual issue—and prevents future problems by addressing root imbalances.

Although it has a one-size-fits-all treatment approach, biomedicine differentiates at least in defining menstrual irregularities. There’s amenorrhea, which refers to the absence or cessation of menstrual periods. There’s metrorrhagia, bleeding between menstrual periods. There’s also oligomenorrhea, referring to periods that are infrequent or light, and its opposite, polymenorrhea, too-frequent menstruation.

Among long-distance runners, amenorrhea is the most common.
From an acupuncture perspective, the menstrual period is incredibly important. Acupuncturists ask detailed questions about the length and regularity of the cycle, PMS, blood color, clotting, spotting, mood changes, and other associated symptoms such as bloating and cramping. These questions are asked of all female patients, regardless of whether they are seeking acupuncture for a menstrual problem. In acupuncture theory, a woman’s period is a reflection of her overall state of health.

Amenorrhea can be caused by a number of different imbalances, but there are four that emerge commonly: Liver and Kidney Deficiency, Qi and Blood Deficiency, Qi and Blood Stagnation, or Stagnation of Damp Phlegm.

Diagnosis and treatment are determined according to the woman’s other symptoms. For example, a patient presenting with amenorrhea and dizziness, shortness of breath, fatigue and poor appetite would probably fall into the Qi and Blood Deficiency category. A woman with amenorrhea who also complains of low back pain and tinnitus would be treated for Liver and Kidney Deficiency. Another style of acupuncture, Acupuncture Physical Medicine (APM), views amenorrhea as a disorder of the lower heater and Yang Ming (ventral) zone. The condition is categorized as a symptom of “Pelvic Collapse,” a pattern that has a tendency to develop in patients of opposing lifestyles—either too sedentary or too active. For the too sedentary, Pelvic Collapse occurs due to poor muscle tone and fatigue in the lower abdominal area. With little activity breathing life into these muscles, they become overly flaccid and eventually collapse, structurally and energetically.

On the flip side, and more common among distance runners, are women who exercise too much. When muscles in the lower heater become too rigid, they are unable to perform their natural functions in a smooth way. As a result, visceral function in the urinary and reproductive tracts can start to decline, causing a variety of lower heater symptoms, including amenorrhea.
Pelvic Collapse is addressed by needling opening points on the Chong Mai and Dai Mai extraordinary vessels (SP4+PC6 and GB41+TH5), followed by the three yin of the foot (SP6, KD3, LV3) plus lower heater regulatory points for the three leg yin (CV2, CV3, CV6). In addition, ashi or trigger points in the rectus abdominis, linea alba, lower external oblique, iliopsoas, and quadratus lumborum muscles are released as needed.
Long-distance running is an empowering activity that helps women manage stress, stay fit and feel vibrant. But menstrual irregularities, over time, can counteract these benefits. Acupuncture, which regulates the menstrual cycle from a perspective of long-term health rather than band-aid fixes, makes an ideal running partner.

If you think you might benefit from Seattle Acupuncture, please call InHealth and ask for Kelly Neu, Seattle Acupuncturist!

The expert in sports injury and performance.

Active Release Techniques (ART)- Why You Should Try It

Dana Rindal — Fri, 01 Apr 2011 21:22:00 GMT

The expert in sports injury and performance.

Many patients come to our Seattle office specificially for Active Release Techniques (ART). So we sat down with our Seattle Chiropractor, Kevin Rindal, DC to ask him what its all about.

I have seen Active Release Techniques at Ironman events. What exactly is it?

ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, 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. These conditions all have one important thing in common: they are often a result of overused muscles.

What is ART Treatment Like?

Every ART session is actually a combination of examination and treatment. The ART provider uses his or her hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements.

These treatment protocols - over 500 specific moves - are unique to ART. They allow providers to identify and correct the specific problems that are affecting each individual patient. ART is not a cookie-cutter approach.

What kind of injuries can ART effectively treat?

ART and another similar technique called Graston Technique can effectively treat soft tissues injuries such as sprain/strains, Plantar Fasciitis, Knee Pain, Hip Pain, Shoulder Pain, Tennis Elbow, Carpal Tunnel Syndrome, Neck and Back Pain. It is really a new and effective way to approach common injuries that hold so many of us back from not only the activities that we enjoy, but our daily life activities.

Is ART covered by insurance?

Many insurance plans do cover ART and Graston. Contact us today and we can help determine if your plan will cover the treatment. (206-315-7998)

Do I need a referral to see a chiropractor?

Great question that we often get. The answer is no, you don't need a referral! Chiropractors are considered primary access physicians.

The expert in sports injury and performance.

Seattle Acupuncture Works- Just ask Time Magazine

Kevin Rindal — Thu, 24 Mar 2011 11:30:00 GMT

The expert in sports injury and performance.

Time magazine has come out with several articles on the effectiveness of Seattle acupuncture for treatment of painful disorders of the muscle and skeletal systems. Plus the article cited that acupuncture was a "reasonable option for the relief of postoperative pain and low-back pain. And it won qualified endorsement as a supplement to standard remedies for drug addition, carpal-tunnel syndrome, osteoarthritis and asthma."

The greatest benefit of acupuncture to "modern medicine", is that it has very few side effects. Scientist know that acupuncture affects the human brain, especially in regions of the brain that focus on the central nervous system and coordinate the perception of pain.

If you are looking for a natural, non-invasive treatment option, acupuncture is something that you should seriously consider. Learn more about Kelly Neu, Seattle acupuncturist and feel free to contact her if you have any questions.

Attached to this blog entry is one of the articles on acupuncture in Time Magazine. An extremely interesting article that is great to read if you are wondering if Acupuncture is right for you!

Time Magazine- Acupuncture Works

The expert in sports injury and performance.

2 Weeks as a Seattle Chiropractor

Kevin Rindal — Tue, 22 Mar 2011 20:59:00 GMT

The expert in sports injury and performance.

We have been opened two weeks already, and time is going fast! We have enjoyed every minute of being a integrated clinic that offers chiropractic, acupuncture and massage therapy. As a Seattle Chiropractor, I already met some incredible people. Thank you for welcoming us into the community and we look forward to serving each patient.

The expert in sports injury and performance.

Cycling Injuries- InHealth at the Seattle Bike Expo

Kevin Rindal — Fri, 18 Mar 2011 19:11:00 GMT

The expert in sports injury and performance.

Cycling injuries. You dread them when you first start to feel that twinge in your knee or hip, the ache in the back of your neck from your muscles straining, or even the soreness that hits the bottom of your foot.

InHealth was at the Seattle Bike Expo this past weekend handing out information on common cycling injuries. We discussed hip pain, neck pain, knee pain, and even shoulder injuries. Dr. Kevin and Kelly discussed with participants their aches and pains. If you have questions about your current injury, start by looking up the injury on our website.

Here is Kelly Neu, Seattle Acupuncturist, at the Bike Expo!

The expert in sports injury and performance.

Seattle Chiropractor Report: Myth vs Fact- Running Gives You Knee Pain

Kevin Rindal — Thu, 03 Mar 2011 12:23:00 GMT

The expert in sports injury and performance.

Writen by: Kevin Rindal, Seattle Chiropractor (The Seattle Chiropractor Report)

MYTH.

There is no greater risk for knee injuries when running than if you are sedetary. So what is the number one risk for knee pain?

Runner's World has some great information:

Osteoarthritis (OA), the most common form of arthritis, occurs when cartilage, the spongy tissue that cushions our joints, breaks down and deteriorates, making weight-bearing activities painful. From there, many people believe that running accelerates this process. And while most of us credit our running for keeping our heart, lungs, and soul healthy and happy, a twinge in an ankle or stiffness in a knee makes us wonder if our nonrunning buddies are right and our joints are bearing an unreasonable burden.

The fact is if we run responsibly--wear supportive shoes and replace them when worn out, rehab injuries properly, incorporate cross-training and rest days into our schedules as needed--we're no more susceptible to OA than the general population, say medical experts. Actually, it's the doubters on the sidelines who could have a better chance of developing it.

Weighing In on Knee Pain

The number one risk factor for Osteoarthritis (OA) (common cause of knee pain), is excess body fat--a problem most runners don't have. Sedentary, overweight people are 45 percent more likely to develop OA than those who are active. "The more you weigh, the more pressure is placed on the joints, which seems to accelerate the breakdown of cartilage," says Patience White, M.D., chief public health officer for the Arthritis Foundation. Since losing weight is one of the best ways to prevent OA (losing 10 pounds can take about 45 pounds of pressure off the knee), and running is one of the most effective calorie burners, hopping on the treadmill for a tempo session could help you sidestep joint issues.

But running does more than just lighten the body's load. "Aerobic exercise improves most body functions--including joint health," says James Fries, M.D., professor of medicine at Stanford University School of Medicine. When you exercise, the cartilage in your hips, knees, and ankles compresses and expands. This draws in oxygen and flushes out waste products, nourishing and keeping the cartilage healthy. "Without exercise, cartilage cells get weak and sick," he says.

Furthermore, running strengthens the ligaments that help support joints, making them more stable and less susceptible to sprains and strains, which can damage cartilage and eventually lead to OA.

In 2006, Dr. Fries presented research that compared rates of OA-related disabilities between 539 runners and 423 nonrunners over a 21-year period. At the follow-up exam, researchers found that the nonrunners were worse for wear--their increase in disabilities was twice that of the runners.

The runners in Dr. Fries's study averaged about 60 minutes of running five days a week. But even higher-mileage runners don't seem to risk bad knees. A 2006 study conducted at Germany's University of Heidelberg looked at the incidence of OA among elite marathon runners. After comparing 20 former elite German marathoners with a control group of nonrunners of the same age, gender, and body mass index, the researchers found that the marathoners did not have a higher risk of OA of the knee.

Want more information? https://www.runnersworld.com/article/0,7120,s6-241-285--12232-0,00.html

You can also check out his blog on running and knee injuries https://www.therundown.net/2011/02/running-is-bad-for-your-knees-2.html.

If you are a runner or active person and taking care of yourself, you are not at any greater risk for knee pain than your friends who are not active.

If you are experiencing knee pain, contact InHealth. We specialize in treating sports injury such as knee pain.

The expert in sports injury and performance.

Seattle Chiropractor Report- Tape Yourself: Common Running Injuries

Dana Rindal — Tue, 01 Mar 2011 12:30:00 GMT

The expert in sports injury and performance.

The monthly Seattle Chiropractor Report- Have you ever wanted to know how to tape yourself for common running injuries? Dr. Kevin can not only teach you how to tape common injuries, but he can also help you get back to your activity as quickly as possible.

Many athletes and other generally active people first discovered the benefits of Kinesio Taping in the pages of their favorite sports and fitness magazines. In February, 2009, Runner’s World spoke with Amol Saxena, D.P.M., a sports podiatrist in Palo Alto, California, about Kinesio Taping applications for common running complaints.

Dr. Saxena told Runner’s World writer Beth Dreher, “This adhesive is popular because it speeds healing without limiting range of motion,” and specifically that "the tape pulls up the skin slightly, allowing more blood to flow to the injured area." Noting that Dr. Saxena teaches runners, including bronze medalist Shalane Flanagan, how to put it on themselves, the article included instructions for four popular applications: Achilles tendonitis, plantar fasciitis, runner’s knee, shin splints and ankle sprain.

Note: Article taken directly from Kinesio Tape.

The online version of the article included video demonstrations of the five applications.

How to tape for Common Running Injuries:

The expert in sports injury and performance.

Sport Injuries: Can You Keep Up With the Kinesio Tape Runner?

Dana Rindal — Thu, 24 Feb 2011 00:38:00 GMT

The expert in sports injury and performance.

Kinesio staffer Nicky Archer is an internationally ranked distance runner. She manages to fit in a daily 10 or 15 mile run even with her full time work schedule.

She just returned from a business trip to Japan, and part of her business turned out to be - running. Nicky competed in the Yokohama Women's Marathon this past Sunday and came in 15th in a challenging field of athletes.

On her trip Nicky also had the opportunity to meet and share ideas with Dr. Kenzo Kase and the Kinesio team in Japan.
Keep up with Nicky's adventures on her new blog, The Kinesio Runner. (Note: Above article taken from Kinesio Tape website)

Why does Nicky use Kinesio taping? Dr. Saxena told Runner’s World writer Beth Dreher, “This adhesive is popular because it speeds healing without limiting range of motion,” and specifically that "the tape pulls up the skin slightly, allowing more blood to flow to the injured area."

Dr. Kevin Rindal is fully certified in Kinesio Taping and if you have a sport injury and would like to see if Kinesio Taping would be good for you, contact us.

Next week we will blog about how to apply your own Kinesio Tape for common running injuries. Check back on Tuesday!

Seattle Chiropractor, Kevin Rindal

The expert in sports injury and performance.

Seattle Chiropractic Report: $7.4 m GRANT FOR CHIROPRACTIC RESEARCH

Dana Rindal — Tue, 22 Feb 2011 12:22:00 GMT

The expert in sports injury and performance.

Seattle Chiropractic Report: Award is the largest in the history of the chiropractic profession.

Scientists at the Palmer Center for Chiropractic Research (PCCR), the RAND Corporation and the Samueli Institute have been awarded a $7.4 million grant by the Congressionally Directed Medical Research Program. The grant will fund a four-year research project to assess chiropractic treatment for military readiness in active duty personnel. This is the largest single award for a chiropractic research project in the history of the profession and will be used to conduct the largest clinical trial evaluating chiropractic to date.

Ian Coulter, Ph.D., the Samueli Institute Chair in Policy for Integrative Medicine at RAND Corporation, is the research project’s principal investigator. Co-principal investigator and Palmer College of Chiropractic’s Vice Chancellor for Research and Health Policy Christine Goertz, D.C., Ph.D., will oversee the design and implementation of the three clinical trials funded by this award. The Palmer Center for Chiropractic Research will receive approximately $5.1 million in order to accomplish this task. Samueli Institute Vice President for Military Medical Research Joan Walter, J.D., also is a co-principal investigator for this project.

Because musculoskeletal injuries are among the most commonly occurring injuries in military personnel and may reduce levels of performance and readiness, the study will assess the efficacy of chiropractic treatment for active duty military personnel in a number of areas. Through three clinical trials, the study will assess chiropractic’s effectiveness in:

relieving low back pain and improving function in active duty service members;
evaluating the effects of chiropractic treatment on reflexes and reaction times for
Special Operations forces;
determining the effect of chiropractic treatment on strength, balance and injury
prevention for members of the Armed Forces with combat specialties; and
assessing the impact of a chiropractic intervention on smoking cessation in military
service members.

The Palmer Center for Chiropractic Research, headquartered on the Palmer College of Chiropractic campus in Davenport, Iowa, is the largest institutional chiropractic research effort in the world, promoting excellence and leadership in scientific research. The PCCR has the largest budget for research in a chiropractic college, receiving grants from the National Institutes of Health, National Center for Complementary and Alternative Medicine, the U.S. Health Resources and Services Administration, and now the Congressionally Directed Medical Research Program. Since 2000, these grant awards have totaled approximately $35 million.

Note: Article is from Palmer College of Chiropractic

Seattle Chiropractor, Kevin Rindal

The expert in sports injury and performance.

Top 3 Sport Injuries

Kevin Rindal — Thu, 17 Feb 2011 12:32:00 GMT

The expert in sports injury and performance.

The Times reported on the top 50 Sport Injuries of all time a few years ago. You typically think of sporting injuries occurring during the sport activity, but then there are always those injuries that affect famous athletes that have nothing to do with their sport. Here are the top 3 that we thought you would all find interesting.

No.50 CHRIS LEWIS- Lewis was a very gifted cricketer who never quite achieved what he might considering his talents. Perhaps intelligence was an issue. Selected for England’s team to tour West Indies in 1993-4 he decided to shave his head on arrival and promptly went out to practice on a baking-hot day without a hat. The result? Sunstroke. "Chris Lewis baldly went where no other cricketer has gone before," wrote The Sun, "and the prat without a hat spent two days in bed with sunstroke.”

No.45 MARINER MOOSE- If you are not into baseball, you will be unfamiliar with this creature who is the unruly mascot of the Seattle Mariners. The Moose made national headlines in 1995 when in a play-off series with the New York Yankees, he crashed into the outfield wall at the Kingdome while being towed on online skates behind an all-terrain vehicle (ATV) in the outfield. These days our moose tends to drive the buggy himself and later exacted some kind of revenge in a game with the Boston Redsox this season, colliding with visiting second baseman Coco Crisp who , despite being incredibly lucky to avoid serious injury, laughed off the incident. As an aside Svein Grondalen, the Norway defender, had to withdraw from an international during the 1970s after colliding with a moose while out jogging, but it is not believed to be the same creature.

NO. 12 GLENALLEN HILL- Baseball is a dangerous game. Pitchers throw fastballs at speeds approaching 100 miles per hour, there are collisions between fielders and between batsmen and fielders. Glenallen Hill’s injury, however, was something quite different. On the roster of the Toronto Blue Jays at the time, Hill turned up with bumps and bruises before a match with the Seattle Mariners in July 1990 and declared himself unavailable to play. He then proceeded to tell incredulous reporters the story of what had happened the night before which was so bizarre he could not have possibly made it up. Hill, who suffers from arachnophobia, had been having a nightmare that he was being attacked by a spider and literally got out of bed and started trying to flee – while still asleep. He subsequently tumbled out of bed, cut his foot on a glass table and fell down a flight of stairs while sleepwalking. ''When I woke up I was on a couch and my wife, Mika, was screaming, 'Honey, wake up!''' he told the Associated Press. Opposing fans gave him the nickname Spiderman from then on.

If you want to read the entire list at The Times, follow this link. If you are experiencing an sporting injury, whether its during your favorite activity, or when you are sleep walking (as in the case of Glenallen), give us a call at 206-315-7998. We can help.

Seattle Chiropractor, Kevin Rindal

The expert in sports injury and performance.

Active Relase Techniques for Sport Injuries: Runner’s Knee

Kevin Rindal — Tue, 15 Feb 2011 12:31:00 GMT

The expert in sports injury and performance.

Over the past month, one of the primary complaints I have been treating people for is pain underneath their kneecap; and not surprisingly, they tell a story of getting back into their training program too aggressively. Often times they describe this pain as: worse when getting up from a seated position (especially after having their knees bent for an extended period), pain going up or down stairs, or simply pain when they push on their kneecap.

So what can you do about this type of situation? If your symptom of pain behind the kneecap persists for longer than a week, you should make an appointment with your doctor for an examination. Based on the exam findings, your doctor will diagnose your condition and then prescribe an appropriate rehabilitation program.

In the case of "Runner's Knee," the most common recommendations are:

• Rest

• Ice

• Therapeutic modalities (ex. ultrasound, low level laser therapy etc.)

• Anti-inflammatory medcation (NSAIDs)

However, there must also be an active component to the rehabilitation of "Runner's Knee". Some of the active components can include:

• Exercise program to balance the quadriceps muscular imbalance for correcting the aberrant paterllar tracking.

• Myofacial release (Active Release Technique and Graston Technique). This component of the rehabilitation process also aids in balancing the tension of the muscles that stabilize the kneecap.

• Kinesio Taping can provide a mechanical correction that helps improve the biomechanics of the knee and braces.

• Cho-Pat can help alleviate symptoms while training the muscles to hold the patella in a better position.

Runner’s Knee is a condition that often times resolves quickly with the appropriate treatment. If you have any of the symptoms described above, please contact InHealth for an evaluation and treatment so you can start the process of getting back to pain free running.

If you would like more information, download this free whitepaper on Runner's Knee!

Seattle Chiropractor, Kevin Rindal

The expert in sports injury and performance.

Seattle Chiropractor Report: 11 Ways to Relieve Pain Naturally

Kevin Rindal — Fri, 11 Feb 2011 12:17:00 GMT

The expert in sports injury and performance.

The Seattle Chiropractor Report: Are you tired of popping an Ibuprofen or Asprin every time you experience pain such as a sprain, strain, or ache from a chronic injury? InHealth has compiled a list 11 ways to naturally relieve pain, and they may just surprise you.

1. Eat Omega-3 Fatty Acids (i.e. fish oil, flax seed, green leafy vegetables, etc.)

2. Take Pro-Inflazyme (Nutritional Supplement made by Nutri-West)

3. Arnica and Boswellia (Naturally occurring substances that have been shown to reduce inflammation and bruising).

4. Try to avoid pro-inflammatory foods: Fatty meat, chicken skin, farm-raised fish, corn based foods, refined sugar, processed foods and meats, etc.

5. Focus on eating anti-inflammatory foods (low-calorie nutrient dense food): skinless chicken, vegetables, lean meat, tree nuts, fruit, etc.

6. Ice (Cryotherapy)

7. Epsom salt soak.

8. Try a topical analgesic spray like Cryoderm.

9. Low Level Laser Therapy: Has been shown to decrease inflammation and improve the rate of healing in injured tissues.

10. Soft-Tissue Mobilization Techniques such as Active Release Technique and Graston Technique have been shown to stimulate healing (increased production and laying down of fibroblasts). Our very own Seattle Chiropractor, Kevin Rindal, specializes in these techniques.

Medication is an important part of treatment in many cases, however, if you can address your pain naturally, you can avoid other side effects. We have included a white paper that includes more information on the effects of taking NSAIDs such as Ibuprofen or Asprin on your body.

Have questions? Feel free to contact Kevin Rindal, DC at

DrRindal@InHealthSeattle.com.

The expert in sports injury and performance.

Announcing Seattle Acupuncture- Kelly Neu!!

Kevin Rindal — Tue, 08 Feb 2011 12:27:00 GMT

The expert in sports injury and performance.

InHealth is excited to welcome Seattle Acupuncturist Kelly Neu, L.Ac.!! Kelly became the first to provide Seattle Acupuncture at Seattle Children’s Hospital, where she worked to introduce Acupuncture to the Hematology/Oncology and Anesthesiology departments. We wanted to learn more about her, and decided to ask a few personal questions. You can also read more about her on our website: Seattle Acupuncture, Kelly Neu.

Why did you decide to go into acupuncture?

I wanted to go into a field of medicine that recognized the importance of the mind/body complex. As an athlete I knew that state of mind was a big player in training and performance outcomes. It only made sense that mind should play a key role in health as well. Acupuncture was a profession that not only acknowledges the role of mind but has intricate understanding of the pathways and effects of the mind/body complex. For me, finding the field of Acupuncture was what Oprah calls an "Aha moment".

What is your favorite part about being a Seattle acupuncturist?

I've got quite a list of favorite things... Its tough to pick just one, but surely on the top of that list, is that feeling of joy when someone you've helped is able to get where they want to be in life.

Why do you love the Northwest?

Water. Water Water. I was born here in Seattle and grew up near the Woodland Park Zoo. It was so cool to look west and watch the sun set into the Olympics while the zoo baboons hollered away. You could just bike down the hill and go for a row out on the canal or sail out of Shilshoe into the San Juans. There is just so much beauty here. The seasons are pronounced, skiing in the winter, boating year round, waterfalls, gardens, music, food, ahh the food! Our northwest cuisine is really special. There are views of the water from nearly every part of the city... and thats not just because its always raining, which it is. But all that rain is worth it. Getting to play in the rivers, lakes and ski slopes of the Cascades is the pay off.

What is one thing most people don’t know about you?

I think most of my patients don't know that I am also a river guide. It’s a special thing to get out on the rivers and float along those currents through deep dessert canyons. It’s where I go to feed my soul and to help others connect to a very precious thing that is happening out there. I've run rivers in Alaska, Washington, Idaho, Oregon, Utah and Arizona. My Dad and I built a boat together during the winter of 2010 to run the big whitewater of Grand Canyon. This past fall I got to take her out on those muddy waters and it was a dream come true for me. I think my batteries are charged for a few years on that one!

If you are looking for a talented Seattle Acupuncturist, Kelly Neu is your perfect fit. Schedule your appointment today at 206-315-7998.

The expert in sports injury and performance.

Seattle Chiropractor Report: Relieve Back Pain- 5 Steps

Kevin Rindal — Thu, 03 Feb 2011 12:50:00 GMT

The expert in sports injury and performance.

The Seattle Chiropractor Report: For all of you out there who are experiencing back pain in Seattle (or anywhere for that matter), we have some simple steps that you can take to help!

Step 1 to relieve back pain in Seattle- If you notice that your back is sore, apply ice. Place a cloth or paper towel between your skin and ice pack. It is recommended by the National Institute of Neurological Disorders and Stroke, to treat the area for 20 minutes.

Step 2 to relieve back pain in Seattle- After a few days of ice therapy, change to heat treatment such as using a hot pad, or warm bath. Applying heat treatment may increase blood flow to the injured area of your back.

Step 3 to relieve back pain in Seattle- Avoid activity that caused the pain. If you not sure what caused the pain, contact a Seattle Chiropractor, Kevin Rindal, DC for an exam. Often times back pain is due to poor biomechanics or doing something in your daily life such as sitting with poor posture or lifting objects incorrectly. InHealth can help you identify those areas and make the proper corrections.

Step 4 to relieve back pain in Seattle- Use a topical heat rub such a Cryoderm. Apply as directed.

Step 5 to relieve back pain in Seattle- If you are still experiencing pain and seek medical help. At InHealth, we deal with back pain each day and offer cutting edge treatment options such as ART, Graston, Manual Adjusting, and Exercises. We will not only help you get out of pain, but also help you identify the cause.

Try those 5 steps to relieve back pain and contact us if you need additional help!

The expert in sports injury and performance.

Migraine Headache Solution? H2O & InHealth

Kevin Rindal — Tue, 01 Feb 2011 12:32:00 GMT

The expert in sports injury and performance.

We always hear how important it is to sip on water during the day. It’s good for your skin, helps you to avoid other calorie rich liquids, keeps you well hydrated etc. We get it. Drink water each day.

Recently an even more compelling argument has emerged as to why we should keep up on our fluids… especially if you are prone to headaches or even migraine headaches. The European Journal of Neurology just wrapped up a pilot study in which they looked at people who were prone to migraine headaches. They found that when people with migrane headaches drank 6 cups of water each day, the experienced significant declines in their migraine headache intensity & duration. They assume that dehydration may trigger nerve dysfunctions in the brain which lead to migraine headaches.

However, there can also be other reasons for headaches, including tight muscles, poor posture, high stress etc. At InHealth we are able to help you cope with many underlying causes of headaches through our healthcare staff that include Seattle Chiropractors, massage therapist and acupuncture.

So there you have it. It’s time to keep up those fluids, especially water. Drink away! If you continue to experience headaches, contact InHealth! We can help!

The expert in sports injury and performance.

Prevent Knee Pain & Active Release Technique

Kevin Rindal — Fri, 28 Jan 2011 12:30:00 GMT

The expert in sports injury and performance.

Did you know that 42% of overuse injuries affect the knee joint? If you are a runner or walker, you want to prevent that from occurring. Here are some easy tips to implement that can save you from experiencing knee pain when running or walking:

Run on softer surfaces, like trails or grass.
Keep mileage increases less than 10 percent per week, and gradually increase hill work in your program.
Visit a specialty running shop to make sure you're wearing the proper shoes for your foot type and gait. Many running stores will actually assess your running stride!
Strengthening your quadriceps will improve patellar tracking, and stretching your hamstrings and calves will prevent overpronation. Ensure you stretch after a warm-up and when you have completed your run.

If you do experience knee pain when running or walking, decrease your mileage, and avoid downward stairs and slopes. Visit us at InHealth if your pain persists. We specialize in knee pain and have many options to help you train through your injury when possible.

Dr. Kevin Rindal specializes in overuse injuries such as knee pain in walkers and runners. If you are experiencing knee pain when running, let us help you get it resolved.

The expert in sports injury and performance.

4 Things to Look for in a Seattle chiropractor

Kevin Rindal — Thu, 27 Jan 2011 12:30:00 GMT

The expert in sports injury and performance.

It can be an overwhelming task to find the right healthcare professional, specifically, a Seattle chiropractor. You want to find a healthcare professional that you can trust, has the expertise to solve your health issue or injury, and that utilizes cutting edge treatment options. Here are 4 steps that you should take to help narrow down the candidates.

Get a referral from a family member, friend, healthcare professional, or read reviews online. Learning more about a Seattle chiropractor often requires detailed information that you cannot get without actually going to the doctor. That is why we suggest you get a referral!
Check to see if the chiropractor is on your insurance plan. If not, remember that you can always consider using out of network benefits or asking for a cash discount.
Do a quality check for credentials by looking up their state license online.
Visit the practice website to see if you think they would be a good fit. Often Seattle chiropractors will write about their office, staff, and specialties.

Best of luck on your search! At InHealth, we are currently accepting new patients and strive to be your Seattle chiropractor choice. We hope to see you soon!

To find out more about InHealth, please click here.

The expert in sports injury and performance.

BLOG

Blog Tipster — Tue, 11 Jan 2011 21:37:00 GMT

The expert in sports injury and performance. COMING SOON
The expert in sports injury and performance.

BLOG- SOLUTIONS FOR YOUR INJURIES

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Baby Rindal has been venturing out of the house these days. You might see him at the office every once in a while! Thank you for all of the well wishes and support!

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Finally, A Solution to Shoulder Injuries- Seattle Chiropractic Report

The Seattle Chiropractor Report on Shoulder Pain.

WHAT IS IT?

SYMPTOMS

Shoulder pain typically gets worse with movement

Grinding/popping feeling

Stiffness

Weakness

Painful movement of the arm

Swelling

CAUSES

The most common causes of shoulder pain include:

Bursitis/Rotator Cuff Tendonitis- One of the most common diagnosis for shoulder pain.

Frozen Shoulder- This leads to stiffness of the joint and difficulty with shoulder rotation.

Shoulder Instability- Typically the result of a loose joint.

Calcific Tendonitis- Calcium deposits within the rotator cuff tendon.

Shoulder Separation (AC separation)- a disruption of the acromioclavicular joint.

Shoulder Dislocation- When the top of the arm bone is disconnected from the scapula.

Labral Tear & SLAP Lesion- Often caused by falling onto an outstretched hand.

Biceps Tendon Rupture- When the tendon of the bicep muscle ruptures near the joint.

Pain between the shoulders typically is due to problems with the neck.

RISK FACTORS

Being middle-aged or older

Heavy lifting

Sports

PREVENTION

Exercising on a consistent basis, maintaining proper posture, maintaining a healthy weight, and using good body mechanics are all ways to help prevent shoulder pain.

CONVENTIONAL TREATMENT

INHEALTH TREATMENT

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InHealth Sponsors a Ski-to-Sea Team!

Helpful Hints on Avoiding Back Pain

Gardening is upon us and spring is a perfect time to get out in the sun, eat healthy foods, and avoid the stresses of life. Let’s talk about the importance of those sun rays, avoiding inflammation in daily life, and also some helpful hints on avoiding back pain when you head to the garden!

Maintains blood calcium levels à which helps aid the nervous system

Lower the risk of osteoporosis à by increasing calcium levels in bones

Greater sun exposure reduces cancer risk

Relieves symptoms of depression

Remember, it is recommended to wear that SPF 15 (or higher) sunscreen if you will be out in the garden! Also, look for the UVA/UVB protectors, which shield from dreaded “sun aging” and skin cancers.

A variety of organic produce and organic poultry, meat, dairy, and eggs

Including avocados, nuts, and healthy oils (like Olive Oil)

Minimizing processed food and fast food, especially high fructose corn syrup (which also causes weight gain!)

Eating fresh food, especially colorful fruits and vegetables

Sit on a 5 gal. bucket while you grab those weeds in your garden.

If standing: bed at the waste, keep a wide stance, and brace one arm against a thigh.

If on all-fours: be sure to keep a long spine and relax if muscles get tense

If sitting: bend each leg, putting one in front of the other, and your sitting bones are equally touching the ground. This position keeps your pelvis and spine upright.

Now get out there and garden with gusto!

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