News & Blog Items

21 Day Diet Reboot

Is the Standard American Diet killing us one bite at a time? The modern form of humans have roamed this planet for 200,000 years, yet in the past 100, we have taken a turn so sharp in our health and wellness that no one could've predicted our current state of sickness. About 2/3 of the population is overweight or obese. Childhood obesity has more than doubled in children and quadrupled in adolescents in the past three decades. Approximately 80% of adults in our society will be diagnosed with at least one preventable lifestyle disease including diabetes, cardiovascular disease, hypertension, and stroke. What's even more disturbing is the increased prevalence of these "adult" lifestyle diseases in children.
So what the heck is going on? What has changed in the past century that has turned modern humans into the sickest species on the planet? Is it our genes? Is it our lifestyle? Well, it certainly cannot be our genes. The human genome has changed less than 0.02% in 40,000 years. On the other hand, our modern diet couldn't be more different from that eaten by our early ancestors. Through most of our time on this planet, the human species has eaten an alkaline diet, high in fiber, full of micronutrients and probiotics and free from toxic additives and processed foods. Our modern diet, full of pro-inflammatory foods and chemicals, bears little resemblance to anything our species has ever been exposed to and the results have been disastrous!  A diet high in sugar, dairy and grains can not only contribute to the lifestyle diseases mentioned above, but it can also be the culprit in other less definable conditions like chronic fatigue, poor digestion, inability to lose weight, allergies, fertility issues, joint pain, and skin conditions.
So what can we do about it? Join us on Saturday, January 9th, at our Atco office, at 11:30am. We will be working together through a 3 week diet reboot, where we eliminate all of the junk so we can regain control of our metabolism, energy levels, and health. The cost of the program is $25.  Please call 856-767-8800 to register.
Dr. Kelli Velez, DC CCSP

Training In All 3 Planes of Motion

As we break into the new year, many people have made promises and goals about getting their bodies in better shape. The goals are often focused on weight loss or better output in the gym. Oftentimes, it includes some combination of the two. The reality of sticking with those promises and reaching those goals can be complicated. Some combination of factors including motivation, discipline, healthy eating, and exercising can get you most of the way there. However, one of the important and often overlooked factors in reaching your health and fitness goals is the ability to stay injury-free.

All the best intentions in the world can be derailed if you're sidelined by a sore back or tweaky shoulder. Many people fail to realize that staying injury-free is, for the most part, within their control. Injury prevention is actually a skill that can be refined and trained. In today's post, I want to take a look at one of the more important aspects of avoiding injury: training in all three planes of motion.

If we examine the most common modes of exercise, one thing stands out to the interested observer: they all occur in the sagittal plane. In other words, the exercises and movements consist mainly of flexion and extension, or some combination of moving frontwards and backwards. Running, biking, CrossFit, weightlifting, and powerlifting mostly consist of sagittal plane motion- and rarely include any focused training in the frontal and transverse planes.

This isn't a full indictment on these exercise regimens, because the orientation of a large majority our joints (toes, ankles, fingers, elbows, knees, even spine, etc) are designed with flexion and extension as the main type of movement. But our muscles, fascia, daily lives, and sports are designed in a three dimensional capacity that isn't limited to the sagittal plane. Movement occurs simultaneously in all three planes of motion, and we must be ready and willing to respond to a rapidly changing environment.

We can improve our ability to respond to such constant change by learning to incorporate exercises that target movement in the frontal and transverse planes. Those exercises can help to stabilize the core, while increasing mobility in the hips and thoracic spine. Additionally, by integrating increased balance to our musculature, we help to make our bodies stronger, healthier and more resistant to injury.

If you are interested in learning more, please come join us for one of our FREE workshops, "Training in all Three Planes of Motion: How to avoid injury while improving at your sport." Both Dr. Kelli and I will be presenting at CrossFit Vae Victis on January 30th at 11:30am and at CrossFit DT1 at 9am on January 31st.

Please call 856-767-8800 to register for the free program.

Dr. David Velez

Pelvic Floor PT

While I am sure many of you are by now familiar with the cutting edge Pilates based physical therapy that Dr. Amanda Heritage provides our patients at Nelson Chiropractic, something you may not know is that she is also this area's leading specialist in pelvic floor physical therapy!  We caught up with her to explain a little about her specialty.
Q:       Dr. Amanda, how did you become a physical therapist specializing in pelvic floor rehabilitation?
A:       Well, my fascination with the pelvic floor started with my love of the core, how the body functions and my foundation in Pilates. The pelvic floor is an integral part of your core stabilization system, which is always working throughout the day and is overlooked as the cause of many issues.
About 70% of women worry about stress urinary incontinence and 30% modify their activities throughout the day based on their bladder habits. Its takes up to 1 year for a woman to ask her doctors about her concerns and only 25% of women seek help! These numbers are staggering to me. As a woman, I am out to change this perspective! Not only for all the women in my life, but the men as well!
Q:       What is pelvic floor physical therapy?
A:       Pelvic floor physical therapy is specialized physical therapy aimed to treat pelvic dysfunction and promote optimal pelvic health for both women and men. Pelvic floor dysfunction refers to a wide range of diagnoses pertaining to the pelvic muscles and the pelvis, including urinary/bowel incontinence, pelvic pain, pelvic organ prolapse, and postpartum pelvic girdle dysfunction to name a few. At least 1 out of every 5 Americans will suffer from a pelvic floor dysfunction at some time during their life.
Q:        Why would I need pelvic floor physical therapy?
A:       There are a multitude of reasons one may need pelvic floor physical therapy. Pelvic dysfunction occurs when pelvic muscles become weak, tight, or when there is an imbalance within the surrounding joints including, lower back, hips, and coccyx. Specialized pelvic floor physical therapists help men and women across the lifespan continuum, including young athletes, childbearing aged women, peri-menopausal women and men with pelvic health complications.
Q:        What is the pelvic floor?
A:        The pelvic floor is a group of muscles that attach to the pelvis. Their function is to support your organs, allow for elimination, stabilize your pelvis and hips, and promote sexual function. Remember pelvic floor muscles are just like any other muscles in the body. They contract, relax and function like a bicep muscle would. Because our daily functions, including urination, elimination and sexual function are controlled by these muscles, it is important to remember your pelvic floor can be influenced by your organs, abdominal muscles and skeletal system and vice versa. For example, urinary incontinence is not a "weak bladder" it's a weakness and imbalance of pelvic muscles, poor toileting habits and altered fluid intake.
Q:        Do men have pelvic floors too?
A:        Of course! Even though men do not carry children or go through menopause, men have a pelvic floor which functions similarly to a woman's pelvic floor. Men with pelvic floor dysfunctions will report a slower urine stream, difficulty or pain with erection, tailbone/lower back pain, constipation, or bowel or bladder incontinence. It is not uncommon for a man to have an increase in these symptoms after having any kind of prostate surgery or hernia repairs.
Q:        What can I expect during PT treatments?
A:        Your first evaluation includes a lot of talking and discussion of your concerns. You will have the opportunity to share your past medical history, including pregnancies, abdominal or back surgeries, and gynecological/urinary history. Your exam may include general movement like bending forward and backward, observing how you move your body and some other special tests. I will educate you specifically about the pelvic floor musculature, function and normal bladder/bowel habits and how the pelvic floor is truly the floor of the core.
During the follow up visit, an assessment of your pelvic muscles internally may be valuable, however you have the option to choose or refuse any part of the process with which you don't feel comfortable. Remember this is a team effort and active participation is necessary to bring you to your healthiest self.
All evaluations and treatments are private and one-on-one.
Q:       Do I need a prescription?
A:       Yes! Just like traditional physical therapy, you will need a prescription in order for the treatments to be covered under your insurance. However, the prescription must say "Pelvic Floor PT." Your primary care provider, gynecologist or orthopedic doctor may write this type of prescription. Many pelvic conditions have multiple causes and may require a specialist to rule out more serious conditions. Therefore it is necessary to have your medical provider to help coordinate care.
Q:        My gynecologist told me to do "Kegels". I do them every day, but I am not sure if they help to improve my leakage? What is going on?
A:        Kegels, or a pelvic floor contraction, are important to strengthen and maintain good function of the pelvic floor including improving incontinence. However, research shows 40% of women perform Kegels incorrectly and can actually promote more leakage! Many women who have leakage with coughing, laughing, sneezing have an altered pattern of contracting their pelvic floor muscles. Pelvic floor PT can teach you to re-train your pelvic muscles to properly coordinate a contraction to eliminate or minimize most types of urinary incontinence.
If you have any questions, concerns or feel you may need a pelvic floor physical therapy assessment, do not hesitate to call the office. Let's change the perspective of our pelvic floor and truly make it the key to the core!
In Health,
Dr. Amanda Heritage, PT, DPT

A Runner's Story

A runner training for his first 5k recently came in due to pain on the bottom of his foot, self-diagnosed plantar fasciitis. He noted that it was worse in the morning, especially during the first few steps. He was currently wearing custom orthotics and brand new running shoes, which did not alleviate the pain. He also noted that he had been stretching “the crap” out of his calves, hamstrings, and quadriceps, and rolling the “#$%&” out of the bottom of his feet. Again, this did not alleviate the pain.

His assessment revealed numerous painful findings including toe touch, back extension, and squatting. However, the most significant finding was his lack of rotation on each side. Further assessment uncovered that he is a heavy chest breather and when I pointed that out, he noted that he also gets a lot of rib pain when he runs. NeuroKinetic Therapy® (NKT®) testing revealed multiple inhibited muscles including his deep abdominals and his pelvic floor. We discovered that his diaphragm was compensating for these muscles. Utilizing Dynamic Neuromuscular Stabilization (DNS) concepts and manual therapy, he was able to improve his breathing quickly. As a result, all muscles came back online and his rotation improved significantly.

This patient was advised to perform less foam rolling and foot rolling to the painful structures, as it turned out in this case, they were not the primary facilitators of this issue. In fact, it’s quite possible that foam rolling could be aggravating the condition. In NKT®, we teach that a thorough evaluation is imperative before you treat because many times rubbing tight muscles could be contraindicated and in many cases could prolong the symptoms. In addition, thoracic rotation is a vital component for optimal gait to occur. It’s amazing how many people are lacking this vital transverse plane movement, a key cause of injury, and their running is suffering because of it!


Dr. Eric

Nelson Chiropratic and Pilates on Facebook

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