As a new team member at InHealth I noticed there was quite a bit of jargon thrown around related to the treatment techniques Dr. Kevin and Dr. Curt offer (i.e., ART, Graston, Manual Therapy, and taping). While our providers certainly know what they are talking about, at times I found myself saying the words but wondering what they actually meant. Here is my Active Release Technique (ART) for dummies overview of the technique, purpose, and more. Next time your friends ask how your visit to InHealth went you can blow them away with your expansive knowledge of ART!
What is ART?
In a nutshell, ART is a soft tissue, movement based massage technique. At InHealth, our providers use it to treat problems with muscles, tendons, ligaments, fascia, and nerves. These problems often surface in the form of headaches, carpal tunnel syndrome, shin splints, sciatica, plantar fasciitis, and pain in the back, shoulder, or knee. These conditions often occur as a result of overused muscles that develop scar tissue. This build-up of dense scar tissue binds and ties down our moving muscles causing them to weaken and shorten. Common conditions include tendonitis and trapped nerves resulting in reduced range of motion, loss of strength, pain, tingling, or numbness.
What is a typical treatment like?
At the start of your treatment the provider will evaluate the texture, tightness, and movement of your muscles, fascia, tendons, ligaments, and nerves. Those which are found to be abnormal are then treated with a variety of techniques. ART is very different from a typical adjustment experience in your chiropractor’s office. In my experience, the results were immediate with my range of motion and strength increasing immediately.
If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.
We have good news! InHealth is starting a weekly running group that will be held on Wednesday evenings! Led by our Acupuncturist Gabrielle Anderson, the group will meet at InHealth a little before 6pm, and we will leave promptly at 6pm. With the Burke Gilman trail, UW campus, and Ravenna trails all in our neighborhood, InHealth is a perfect launching point for all kinds of fun running routes that will vary in length from week to week.
We welcome runners of all levels and encourage everyone to go at their own pace. We will hopefully have enough people that those with a common pace can enjoy running together! Gabrielle will do her best to explain the route and distance before departing, and if you aren't up for doing the full mileage, she will point out turnaround points for shorter mileage options during the run so everyone can find a length that works for them.
Feel free to contact Gabrielle at gabrielle@inhealthseattle.com with questions and suggestions! We look forward to seeing you there!
If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.
An incredibly common complaint throughout the summer months is muscle cramping. As we increase our physical activity and embrace the sunshine our muscles experience fatigue and dehdration- resulting in muscle cramps. Rather than reaching for medications or yet another electrolyte infused sports drink, consider our favorite all natural remedy, watermelon.
This juicy fruit is rich in Vitamin A, B6, C, and Potassium. We rely upon these vitamins to protect our immune systems, form blood cells, and maintain healthy eyes. The potassium found in watermelon helps our cells maintain the necessary water balance they need to thrive- low levels are commonly tied to muscle cramps. If you are like me and seem to be chugging water throughout the day and yet still experience muscle cramps, chow down on some fresh watermelon for hydration and potassium.
Now, before you rush off to the store and purchase the remaining stock of watermelons check out these tips and tricks to finding the ripest and sweetest of the bunch.
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Symmetry is key! Your melon should be firm, bruise-less, and without dents or cuts.
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Bigger is better! In this case, weight is everything. Find a symmetrical watermelon and lift it. It should feel heavyfor its size- keep in mind watermelons are 92% water!
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Spot the belly! Find the underside of the watermelon and make sure there is a creamy yellow spot where the melon sat in the soil and ripened under the sun.
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Say no to seeds! Unless you enjoy the gritty bite of a large black seed, opt for seedless watermelons. Most often they are speckled with tender white seeds which are safe to swallow- don’t worry, it is impossible to grow a watermelon in your stomach.
With the perfect watermelon in tow, be proud of your pick and feel free to share some of these fun facts:
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The first watermelon harvest on record occurred in Egypt nearly 5,000 years ago.
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Close relatives of the Watermelon are the cucumber, pumpkin, and squash.
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Once hollowed out, early explorers used watermelons as canteens.
If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.
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!
If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.
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.
If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.
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!
If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.
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.
If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.
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
If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.
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
If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.
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.
If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.