May 6, 2013
Ouch. That’s usually the first word that comes to mind when you wake up the day after a marathon. Hopefully, it’s the good, hard-earned kind of “ouch” that you can wear with pride as you shuffle to work. But if you’re like most runners, you’ll be anxious to get back out there – and are already thinking about your next race.
So we asked our friends on the Runners Roost race team for some of their best tips for quick marathon recovery and added a few of our own:
- Ice Bath: If you can stand it, a nice ice bath can alleviate some of the swelling and aches and pains after your 26.2 – Doug
- Get Active: Try and walk a few miles the day after your race. Or maybe take a spin on the bike or elliptical. Go for a swim. Keeping the blood flowing can help shorten the amount of time you’re dealing with muscle soreness. – Steve
- Eat, Drink, Sleep: Eat well and hydrate for the 48 hours after a marathon – and sleep as much as possible. You need to help your body rejuvenate itself. – Kim
- Compression Socks: Especially good if you’re traveling after your race, compression socks improve recovery by boosting blood flow in the extremities. – Ryan
- Avoid Germs: Make sure you wash your hands a lot within the first 48 hours post-marathon and avoid being around sick people. You’re especially susceptible to germs during that time because your immune system is severely compromised. – Molly
And here is how Accelerate Health can you help recover from a marathon faster:
We hope this helps you to get back to what you love faster!
April 18, 2013
Athletes, when you’re out there training you shouldn’t have to worry about injuries or long-term damage to your body; you should be enjoying yourself and reveling in the fact that you are exercising and doing something good for yourself. If you are training for an event or just working out heavily, you are placing greater demands on your body and it will need extra support to stay strong and healthy. Without paying attention to your nutrition, you could suffer from frequent soft tissue injuries, stress fractures, osteoarthritis, frequent illness, chronic inflammation and early aging. Don’t sacrifice your health for your sport! Below, I have listed my 5 favorite supplements to support athletic training and performance.
A uniquely formulated protein shake made from a combination of pea and rice protein that contains a combination of supplements to support athletic performance and recovery. It was used by the U.S. cycling team during training for the Tour de France. This is no ordinary protein shake. Not only does i5 prevent heat shock and protein loss during training and athletic events, but it also contains several highly researched ingredients for anti-inflammatory support, improved immune function, intestinal health and full-body detoxification.
This supplement was studied on marathon runners and prevented them from getting sick during training and after marathons. Contains a purified form of beta-glucan which has been recognized for its effectiveness in supporting immune system function.
Many athletes are popping L-arginine supplements like candy to increase nitric oxide synthase (NOS) levels for increased muscle performance and long-term blood pressure-lowering benefits. Unfortunately, increasing levels of nitric oxide synthase has both positive and negative effects on the human body depending on which of the nitric oxide enzymes (synthases) are being expressed. There are three types; neuronal NOS (nNOS), epithelial NOS (eNOS) and inducible NOS (iNOS). nNOS is beneficial and aids in nervous system function. eNOS is also beneficial. It dilates blood vessels, improves glucose uptake and activates mitochondria to help with cell function and recovery of muscle cells. Both nNOS and eNOS support healing and recovery and are responsible for blood pressure lowering benefits of nitric oxide. On the other hand, iNOS creates free radicals, promotes inflammation and tissue destruction. Nitric Balance provides compounds that are used to support the expression of nNOS and eNOS while dampening the expression of iNOS. Nitric balance should be taken immediately before exercise to ensure the beneficial nutrients are being delivered to all tissues in the body. By doing so, the following benefits may be achieved:
- Decreased tissue inflammation and improved tissue healing
- Improved peripheral blood flow to the hands, feet, brain and sexual organs
- Support of brain endurance, function and focus
- Increased metabolic endurance for exercise and rehabilitation
- Healthy immune response
Glutathione prevents oxidative damage caused by training. Glutathione is the most powerful and active antioxidant compound in the cellular environment; it can be synthesized by any cell in the human body but is of particular importance in the liver for detoxification. Glutathione needs to be constantly recycled by the human body and this is not always being done efficiently. Restoring optimal glutathione levels not only provides Intracellular Antioxidant Support but also Supports Healthy Cell Function, detoxification and is a Powerful Immune Regulator; it may aid in resolving chronic inflammation, immune suppression and autoimmunity. Glutathione also Supports Amino Acid Transport Across Cell Membranes and Enhances the Antioxidant Activity of Vitamins C and E.
All of the elements needed to ensure optimal bone density and flexibility. Strong bones need both optimal density and healthy collagen levels for flexibility.
- Provides Foundational Support with calcium in the form of Microcrystalline Hydroxyapatite Concentrate and contains Stabilized Silicon (ch-OSA®) for collagen regeneration.
- Provides a Complementary Combination of Micronutrients to support bone health, Including Calcium, Vitamin D, Silicon, and Vitamin K2.
If you are interested in learning more about nutrition and supplements to support your health and improve your performance, contact our office to schedule a consult with Dr. Vaughn.
Copyright © 2013. Dr. Lindy Vaughn, Accelerate Health. All rights reserved. If you enjoyed this article, learn more ways to take control and become proactive in your health. Go to AccelerateHealthPC.com for more information or call our office at 303.863.8330.
April 2, 2013
As you know, the Accelerate Health team’s goals are to help you get back to doing what you love faster. One of our patients was kind enough to share her experience and we are so thrilled that she is living a full life, pain free.
Dr. Clark and the team at Accelerate Health have changed my life for the best. At my first appointment, I was in so much pain – all the specialists I went to could not pin point the reason for it, so they could not treat me. I felt so discouraged with no relief in sight. I would take occasional pain medication with no success due to the pain triggered by my nerves. I walked into the office basically in tears, and had a consultation with Dr. Clark.
Based on my situation she sent me to get several x-rays and tests prior to treatment. By my next appointment she was working my pain and within a few weeks I had amazing results! I am no longer taking an medication, I can participate in activities, such as hiking, biking, skiing, and dancing and have so much more stamina than ever before because my body is now balanced and working properly. I not only got back to what I love faster, I got into activities that I never dreamed imaginable! I will forever be great flu to Dr. Clark and her amazing, friendly, and compassionate staff.
March 29, 2013
It’s springtime in Denver! For many, that means it’s time to dust off the sticks, hit the driving range and tee off at their favorite golf course.
Just like in any sport, golfers experience injuries that not only prevent them from playing, but can cause problems in their daily lives. Here are the five most common golf injuries and how we can treat them.
1. Back Pain
The golf swing and hunched-over putting stance puts great stress on a golfer’s back, so it’s no surprise back pain is the most common problem for golfers.
Symptoms: Pain in back, stiffness and muscle spasms.
Treatment: Chiropractic, Active Release Technique (ART), Massage Therapy, Acupuncture
2. Golf Elbow
Golfer’s elbow is inflammation, soreness and/or pain on the inside of the upper arm near the elbow.
Symptoms: Pain and tenderness on inner side of right elbow (golfer’s elbow). Pain may be greatest at the top of the backswing and at impact.
Treatment: Active Release Technique (ART), Massage Therapy, Acupuncture
3. Shoulder Pain
Shoulder pain in a golfer is caused by any of several different underlying conditions, including: rotator cuff tendinitis, or a tear in the rotator cuff; A-C joint arthritis; or instability in the joint.
Symptoms: Pain in the shoulder or upper arm at various phases of the golf swing, night pain, pain with overhead activities.
Treatment: Active Release Technique (ART), Massage Therapy, Acupuncture
4. Hand Pain (Carpel Tunnel Syndrome)
Carpal Tunnel Syndrome is a repetitive stress disorder that occurs in the nerves of the hands.
Symptoms: Numbness and tingling of the fingers, hand weakness and clumsiness
Treatment: Chiropractic, Active Release Technique (ART), Acupuncture
5. Wrist Pain (DeQuervain’s Tendinitis)
DeQuervain’s causes pain in the wrist near the base of the thumb, and is caused by an inflammation in the tendons that control the thumb.
Symptoms: Pain, swelling, and tenderness at the wrist near the base of the thumb. Pain typically occurs at the left wrist at the top of the backswing.
Treatment: Chiropractic, Active Release Technique (ART), Massage Therapy
March 1, 2013
Whether you’re a marathoner, yogi, dancer, body builder or weekend warrior, here are five ways acupuncture can help improve your athletic performance.
1. Pain Relief
Acupuncture is best known for its ability to reduce and often eliminate pain. This is great news for athletes who are suffering from an injury. Studies show that when needles are inserted, they stimulate points that boost our natural painkillers – providing true (and natural) pain relief so you can perform at your best.
2. Speeds Recovery Time
Acupuncture is great for athletes because it reduces soreness from intense workouts and increases blood flow – allowing you to recover quickly for the next day’s training. Acupuncture does this by relaxing tight, worked muscles and reducing inflammation.
3. Better Sleep = More Energy
Acupuncture helps you sleep at night. The body repairs and recovers at night, so a good night’s sleep will boost energy and is critical to an athletes’ performance.
4. Calm Yourself
Most athletes get nervous before a big event. Acupuncture has a balancing effect that is beneficial for the mental side of the sport, helping to lower stress and anxiety. This allows you to stay focused and relaxed for the big race, match or game.
5. Improve Blood Circulation
Properly placed Acupuncture needles cause the blood vessels to relax and widen – opening up the arteries. This allows better blood flow to the heart and your other important organs.
Learn more about how Acupuncture can help over 50 common health conditions. Call us at (303)-863-8330 to make an appointment!
February 12, 2013
Functional blood chemistry analysis is an extremely effective tool used by functional medicine practitioners to comprehensively evaluate the status of a patient’s health . A comprehensive blood chemistry panel can give your doctor insight into the function of nearly all the major systems of the body:
- Gastrointestinal and Digestive Health
- Adrenal Function
- Blood Sugar Regulation
- Thyroid Health
- Blood and Immune System Health
- Liver and Gall Bladder Health
- Kidney Health
- Acid/Base Balance
- Toxicity and Inflammation
- Nutrient Deficiencies
Because functional medicine is based on an in-depth knowledge of human physiology and how various systems of the body work together, functional medicine practitioners look at a blood test for patterns instead of just looking at individual markers. By doing this, we can see how these different systems influence one another.
Unfortunately, in the current healthcare model the primary focus is on disease management, not early detection or prevention. You may have had blood work done, but your provider may have been focusing on the absence of disease instead of looking for patterns that could indicate metabolic imbalances that will eventually lead to a disease state if not addressed from the perspective of prevention. Alternatively, your provider may have not have ordered a comprehensive blood chemistry panel due to the restrictions imposed by HMO systems and insurance companies.
Blood chemistry should be considered with all new patients, especially those that have not had a comprehensive evaluation in recent years. Fortunately, doctors now have access to comprehensive blood chemistry panels at very affordable prices; making a complete blood chemistry evaluation accessible to virtually everyone. Please call our office today for a consultation with our functional medicine practitioner, Dr. Vaughn if you are interested in learning more about the state of your health with a comprehensive blood chemistry evaluation.
January 31, 2013
Overuse injuries occur by performing a single task over and over until your body can no longer handle it, and you don’t have to be an athlete to sustain an overuse injury; you don’t even need to go outside. You can injure yourself sitting in front of your computer all day long. Poor posture, a poorly organized work environment and lack of time away from your desk can all attribute to overuse injuries.
What is Ergonomics?
Your body always seeks to put itself in the most natural, least-strenuous position possible; it works smarter, not harder, and those who study ergonomics study the natural positions and movements of the body. With the data, scientists and product designers can develop tools and environments that are tailored to the body’s natural forms.
Some of the most well-known ergonomic office supplies include: angled keyboards that allow you to rest your hands at a more natural position, office chairs with lower back support and adjustable arms and seats and mice with the buttons on the side that allow you to rest your and on its edge as opposed to palm-down.
Making Your Desk Ergonomic
Aside from buying new office equipment, or having your boss order you more, there are less expensive ways to reduce bodily fatigue at your work station. They involve making sure everything is arranged and adjusted properly.
- Maintain proper seated posture. For proper seated posture, your feet should be flat on the floor, thighs parallel to the floor, knees bent at a 90° angle, shoulders relaxed but not slouching, back straight and head facing straight forward but looking down slightly.
- Adjust your monitor height. If your computer monitor is too high or too low, it can cause you to strain your neck and upper back. As mentioned before, proper head posture has you facing straight forward and slightly down. The top of your computer monitor should be even with the top of your head to achieve this position.
- Reduce glares and flickering. Monitor glares, sun glares, flickering lights, all of these environmental stressors can cause eye fatigue and headaches. If your office has a window, face your computer towards it or pull the blinds during the brightest parts of the day to reduce glare from the sun. You can also place a special film on your monitor screen to eliminate glare, and prying eyes. Flickering monitors or lights also need to be replaced to reduce strain and fatigue.
- Keep important items within arm’s reach. If you have to lean, twist or stretch to reach something in or around your desk, it’s too far away and could cause you to hyper-extend muscles and tendons, especially if you are constantly doing this maneuver. Since you can’t put everything directly in front of you, organize your work space based on frequency of use, keeping the most important items within arm’s reach.
- Put a potted plant on your desk. Conditioned and re-circulated building air isn’t as healthy as you’d think, especially if the ventilation system is dirty. A potted plant or two around your desk brightens up the entire space, and plants add fresh air to your environment.
As a final tip, be sure to occasionally look away from your monitor and focus on something on the other side of the room. This helps reduce eye fatigue. Also, take mini breaks away from your desk. Get up and walk around for a few minutes every couple of hours. This allows you to clear your head and come back to a task more refreshed.
January 30, 2013
A 35-year-old triathlete presents with right lateral knee pain after his last race that is aggravated when walking down stairs. He doesn’t experience the pain whilst swimming or cycling. He will feel the pain with higher mileage during running and for 1-2 days after. His pain is located over the distal IT Band attachment point. Although he has been stretching and foam rolling, he is not getting much relief. He received 2 sessions of ART on the hip rotators, glutes, ITB, Peroneals, and the QL on the affected side. He was also given stretching advise on the piriformis and QLs and taught the “four point ITB stretch”. He was pain free at his second session and was advised to only return to the office once he started to ramp his mileage again as a preventative measure.
January 25, 2013
A 40-year-old female presents complaining of pain and numbness in the wrist and hand, as well as pain in the neck on the same side. She stated that it was worse in the morning and after work, she sits at a desk for 8 hours a day. The pain is sometimes better with stretching and ibuprofen. Examination reveals a positive Tinel’s sign of the median nerve that runs through the carpal tunnel and a positive Phalens sign. Her cervical spine exam reveals tight and tender scalenes, levator scap, and trap muscles.
Treatment consisted of cervical spine adjusting and ART to the forearm and wrist as well as the neck and upper back muscles. She reported less pain after treatment.
The diagnosis was Carpal tunnel syndrome, which affects the median nerve. Also present was a phenomenon called double crush syndrome. Double crush is defined by two areas of nerve compression making the second area more symptomatic due to the nerve compression upstream. In this case, the primary site of nerve compression was in the neck in between the scalenes and the second site at the carpal tunnel. If you have further questions about this condition please give our office a call. We are here to help! 303-863-8330
January 20, 2013
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It is estimated that about one-third of Americans suffer from chronic pain (Source). Chronic pain is just what the name suggests, pain – often unbearable – that does not go away. By definition, in order to be considered chronic, the pain has to last for several months and negatively affect a person’s daily life. The pain can be either localized to specific areas of the body (headaches, joint pain, carpal tunnel syndrome) or it can be widespread, like fibromyalgia. Chronic pain can be the result of an injury, or it can just come out of nowhere for no apparent reason.
In short, virtually any part of your body can be affected by chronic pain, and the underlying cause may be a mystery. It can lead to severe depression, reduced physical ability and a slew of other negative life affects. Fortunately, there are a number of coping mechanisms and treatment regimens to improve a chronic-pain-sufferers quality of life.
Treatments for Chronic Pain
Unfortunately, there isn’t a magic pill to cure chronic pain. Sometimes the root cause is difficult to determine, so it’s hard to devise the right treatment to alleviate the pain. Fortunately, there are multiple treatment methods being employed today. You no longer have to “just deal with it.” Listed below are some of the most common chronic pain treatments:
- Pain Killers. Painkillers are the first thing prescribed to chronic pain patients. They dull the pain and allow you to continue with your regular activities. However, pain killers are kind of a double-edged sword. They dull the pain, but if there’s a treatable underlying cause, they don’t cure that. Plus, if the pain persists or worsens, you’ll need more, stronger painkillers which can lead to chemical dependency. So, it’s best to not rely solely on pain killers if you suffer from chronic pain. Explore other options, too.
- Acupuncture. Acupuncture is a form of alternative medicine that is very popular for treating chronic pain. The 2,000 year old form of Chinese Medicine is used to activate specific parts of your body – called meridians – in an effort to bring about natural healing. Massage is another form of alternative medicine that can have positive effects on chronic pain. Both acupuncture and massage are offered by Accelerate Health.
- Psychological Treatment. As stated before, chronic pain affects the body as much as the mind. You can become stressed and depressed when suffering from chronic pain, and these psychological maladies can negatively affect your daily life and relationships. Furthermore, in some cases, there can be a psychological cause for chronic pain (stress for one). A psychologist who specializes in pain management can teach you the relaxation techniques and other skills to cope with your pain and reduce it affects your day-to-day life.
- Support Groups. Support groups are another form of psychological treatment. There are support groups for all types of chronic pain, so you can talk to people suffering from the same pain as you. Knowing you’re not alone in your struggle with the pain can actually help reduce it. The American Chronic Pain Association has more in-depth information on chronic pain as well as tools to locate support groups in your area.
- Light Exercise. Even though your pain can severely limit your physical activity, light exercise, like stretching, yoga, strength training and cardio can improve the overall strength and fitness of your body which, in turn, can help reduce chronic pain. Also, exercise is a stress reliever.
- Surgery and Technology. In some cases, chronic pain can be caused by a tumor or other physical malady. Proper diagnosis and surgery can alleviate the pain. Also, there are emerging technologies, like pain pacemakers that block pain signals from reaching the brain or nerve-deadening narcotics, that can be used to treat extreme cases of chronic pain.
Chronic pain can be devastating to your quality of life, but it doesn’t have to be that way. If you seek treatment, beyond painkillers, and learn how to combat and cope with your pain, you can return to a normal or near-normal quality of life.