That’s me on the bike. Xterra Lory went down on August 27, 2011. It was my best race ever. To be clear, I still have a long way to go to become even a mediocre triathlete. But I’m getting better. I started this season weighing 194. I weighed in for this race at 177. I’ve lost 17 pounds since January, all by watching my carbs.
I followed the advice in the book “The Primal Blueprint” by Mark Sisson. It was easy. You can get it on amazon.
Anyway, I took the family up to Fort Collins the night before and had a little fun. We got up at 5 AM, rolled out the door at 6, and had me to the race site by 6:30. And that’s when I realized I forgot my bike helmet. Luckily, I ran into a very nice patient who had a friend with an extra helmet. Problem solved. Actually, I ran to at least 5 patients at this race, and that was a lot of fun. I’m honored that I get to participate in these tris with so many top-performing people.
The swim started off in beautiful Horsetooth Reservoir at around 8:30. I actually took time to look around during the swim at all of the cool rock formations out there. I finished the swim (about 900 meters) in 17:12, number 132 out of 266 athletes (men and women, I don’t discriminate).
The bike went well for me, since it was a fast course with some tight turns. I had one good crash when I missed a sharp right (Sandy – you warned me!). Shed a little blood, and kept going. I did the 12 miles in 1:20:38.
Then, I croaked on the run. It was hilly. Uphill for like 2+ miles. It was hot and sunny with no shade ad I just couldn’t run up those damn rocks, so I hiked it. I average 14:14 miles over 4.8 miles. Awful.
But then I finished and Meredith and our boys were waiting for me at the finish. Total time 2:54:40, good for #224 out of 266 finishers, #153 out of 171 guys. I’ll take it.
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2011-09-07 20:33:462019-04-02 11:29:34Denver Chiropractor turns in his best race performance ever…Xterra Lory Race Report
Here are some important recent findings from different areas of health and well being.
Mental Attitude: Money Can’t Buy Happiness. Once a point of being able to meet basic needs is reached, the effect of money on happiness levels off. More money leads to marginal gains (at best) or even less well-being as people worry about “keeping up with the Joneses.” American Psychological Association, July 2011
Health Alert: Medical Bills And Bankruptcy? Most people who are driven into bankruptcy by illness and medical bills actually have coverage, but it’s such inadequate coverage that it doesn’t keep themfrom financial ruin. They face huge premiums, co-payments, deductibles and things that aren’t covered by their insurance. Minnesota News Connection
Diet: Food Labeling. A recently enacted law requires restaurant chains with at least 15 locations to provide calorie data on menus and menu boards. At McDonalds, there was a 5.3% drop in average calories per purchase, and at KFC, a 6.4% drop. British Medical Journal, August 2011
Exercise: Exercise For The Brain. Aerobic exercise and strength training plays a vital role inmaintaining brain and cognitive health throughout life. A review of 111 recent articles suggests aerobic exercise is important for getting a head start during childhood on cognitive abilities. Physical inactivity isassociated with poorer academic performance and results on standard neuropsychological tests, while exercise programs appear to improve memory, attention, and decision-making.
These effects also extend to young and elderly adults, with solid evidence for aerobic training benefiting executive functions, including multi-tasking, planning, and inhibition, and increasing the volume of brain structures important for memory. Journal of Applied Physiology, July 2011
Chiropractic: Chiropractic Patients Most Satisfied. With regards to patient satisfaction, a survey ofmore than 14,000 consumers rated chiropractic #1 among all health care providers. Consumer Reports, May 2009
Wellness/Prevention: Are Vacations Worth the Effort? Each year we save up for them, but do they do us any good? According to Dutch psychologist Jessica de Bloom, holidays help us recharge our batteries and perform at a high level. The Psychologist, August 2011
Quote: “I start where the last man left off.” ~ Thomas A. Edison
Active Release: Plantar Fasciitis is a painful condition that affects the bottom of the foot. It’s common in runners, but also people who stand a lot and walk a lot. We use Active Release to treat the muscles of the foot, calves, and shins. This often allows restoration of normal mechanics and resolution of pain. While this treatment approach has been 90% effective at Denver Chiropractic Center, sometimes ref for orthopedic eval is required. If you or someone you know is suffering from Plantar Fasciitis, have them call us 303.300.0424.
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2011-09-04 10:18:122019-04-02 11:29:34Denver Chiropractic Center Recent research update
I just got done treating a new patient who was very angry with another provider.
You see, this person advertises that she is an Active Release provider. So when the patient went to see her, the provider said, “well, I’m not really certified, but I do the same things.”
This particular patient has been seeing ART providers all over the country (she travels a lot for work). She knows Active Release. And she knows that the Denver provider she saw was not a Denver Active Release Techniques provider, regardless of the advertising.
After her bad experience, she called the ART office and asked who are the most credentialed ART providers in town. There are 2 of them, myself, and my good friend Dr. Michelle Clark. In my humble opinion, the two of us are your best options. (We practice separately.)
Regardless, before you make an appointment with someone who advertises that they do Active Release, go to www.activerelease.com, click on find a provider, and enter that provider’s name in the box. If the provider’s name doesn’t come up, he or she probably isn’t certified (you can also call their toll free number to verify, it’s on the site).
You can also search by zip code. The locator will pull up certified providers. Then look for the little squares which indicate which ART certifications each provider has completed. The ones with the most squares are the ones who have done the most work to improve their ART skills. In this world of internet advertising, anyone can say anything they want. Make sure you get what you’re paying for by doing your homework up front.
Active Release is great, and we hope you find a provider who can help you.
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2011-09-02 10:19:042019-04-02 11:29:34Denver Active Release Techniques providers- make sure you get what you pay for!
“Thousands of tired, nerve-shaken, over-civilized people are beginning to find out that going to the mountains is going home: that wildness is a necessity; that mountain parks and reservations are useful not only as fountains of timber and irrigating rivers, but as fountains of life.”
– John Muir
After my run last night, the pain in my lower leg is not feeling too bad. I am still experiencing ‘tibial stress syndrome’ or shin splints but it is nothing to prevent climbing Mt Quandry tommorrow. Shin Splints are most often caused by overuse, increasing intensity/duration of training, and activities that require sudden stops and starts. Shin splints happen when muscle fibers in the muscles that stabalize and move the ankle/foot tear from their periosteal attachment. After the initial injury, these muscles become fibrotic during the healing phase which can exacerbate the pain with increased activity.
The best thing that can be done for shin splints is Active Release Technique (ART). ART will break up the fibrotic tissues, scar tissue, and adhesions that limit range of motion and cause pain. Icing can also be used to relieve pain and inflammation, using a styrofoam cup filled with frozen water, tear off the top edge of cup so the ice is exposed and gripping the covered bottum, massage painful areas for 8-10 minutes. Rest for 30 min and repeat for another 8-10 min.
Stretching and strengthening are also great ways to decrease the amount of discomfort you feel and to prevent recurring shin splints. One stretch that I use is get into a forward lunge position and plantar flex your back foot (so the top side of foot is on the ground), you should feel a stretch on the front side of your lower leg. Hold for 15 sec and repeat 5 times on each leg. There are many exercises to do prevent shin splints, one exercise is the 4 way range of motion exercise. Move your foot/ankle into dorsiflexion (toes pointing up), plantar flexion (toes pointing down), eversion, and inversion. Complete all 4 movements 10x each on both legs.
To prevent shin splints from overuse, it is a good idea to only increase your milage 10% each week. This will allow the shin muscles (tibialis anterior, extensor hallicus longus, extensor digitorum longus) to strengthen without creating microtears in the tissue. Shin splints are not something that you “just have to put up with,” come in the office and we will get you back to living/training without pain. DONT PUT UP WITH PAIN!
It’s hard to believe, but in August, 2000 – 11 years ago – I got my first ART certification. In November, 2000, I went to Toronto to get my second. I remember getting heckled by Canadians over the Bush-Gore election mess.
Now it’s 11 years later, I’m proud that I’m the only Active Release Instructor in Denver (I was invited by Dr. Mike Leahy, the ART founder, to become an instructor in 2002). Tomorrow – August 5 – I’ll be completing the newest Active Release course, Active Palpation Technique. I presently have every credential offered by Active Release except this brand new course. And I’m proud of that.
The truth is that others take a few ART classes, and then loudly advertise that they are ART providers. But that doesn’t mean that they base their practices on Active Release like I do, or like my associate Dr. Jeff Stripling does, or like my friend, colleague and competitor Dr. Michelle Clark does.
Sure, at Denver Chiropractic Center we also use chiropractic adjustments and physical therapy, but it all starts with ART. In fact, today I saw a new patient who was upset with her experience with another Active Release provider in Denver. This person advertises ART, and she went to see him for ART. But when she went, he did X-rays and adjusted her. When she asked for ART, he curtly told her that she didn’t need Active Release.
We don’t do that at our clinic. At Denver Chiropractic Center, we are an Active Release practice, and every patient gets Active Release, every time. If you’re looking for the most credentialed ART doc in Denver, and the only instructor in town, at a clinic that puts Active Release first, give us a call at 303.300.0424.
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2011-08-04 21:01:342019-04-02 11:29:34Denver’s most credentialed Active Release Provider & only Denver Active Release instructor, Dr. Glenn Hyman.
Well, this past weekend was my third attempt at the Xterra Beaver Creek Triathlon (sport course). Once again, it was a lot of uphill slogging through the dirt trails at Beaver Creek. Yes, the Denver Chiropractic Center Triathlon Team is still going strong.
I haven’t been training as hard as I should be, primarily because I’ve been seeing so many of you in the office. That’s a good thing.
Despite the fact that I’ve dropped 15 pounds this year, lightened up the bike, bought a new wetsuit that seems to float more than the old one, and actually got a decent night of sleep before the race- I still managed to finish 3 minutes slower than last year.
I actually clocked my fastest swim ever, then managed to completely stink up the bike course. It’s that damn 2200 feet of climbing over the first 3 or 4 miles. Crushes me every year. I think it was steeper this year, like the mountains are growing or something. I did get spooked by a deer who launched himself in front of me, so that was exciting. I don’t remember too much about the run. Just uphill and back down again.
Oh well. Here I am shortly after the finish. Yes, this was the best picture we got of me (and we got a lot). Somehow I always manage to look like I just survived a sky diving mishap after these races,
Next up for me are Xterra Indian Peaks August 6 (at Eldora, although I may go to an ART seminar instead, depends on how I do on the bike course pre-ride this Sunday). Xterra Lory August 27, and October 9 – The Bear-It-All Off Road Triathon to benefit Childrens’ Hospital in Bear Creek Lake Park. Should be fun.
Needless to say, I was pretty sore after the race, mostly in my legs. So here are 5 great ways you can keep your legs mobile and happy. Here’s the video:
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2011-07-19 09:17:452019-04-02 11:29:34Report and Photo from Xterra Beaver Creek (get ready to laugh) and how to keep those legs loose and happy.
This one’s a little embarrassing and personal, but if you bear with me you’ll see I have a point to make.
In late 2006 I started having anxiety attacks. Let’s just say burning the candle at both ends caught up with me (being a new parent, running a business, lifting very heavy weights way too often, and over-using stimulants to get it all done). I also – at the same time – managed to get acute gastritis, lose my appetite and drop 15 pounds in 3 weeks.
Since I had a cancer history, the rapid weight loss set off all sorts of medical fire alarms, and another round of MRI’s and CT scans started. After a brief bout of medical treatment, I started looking for natural ways to fix myself up.
My favorite little section of Outside Magazine has always been the book reviews. In the middle of all of this was a review of a book called Spark, by Jon Ratey, MD. In this book, Ratey (a psychiatrist) reviews all of the evidence that indicates endurance training is better for treating mild cases of anxiety and depression (and other related problems, including ADD and learning problems) than pills are.
That sounded like a good treatment program to me. As I mentioned before, I had long been a gym rat. Heavy weights were all I thought I needed, so this endurance thing was new to me. I decided to do the triathlon that I had sponsored for years, Xterra Buffalo Creek.
I still recall making this decision on my 39th birthday, after battling the anxiety for 3 or 4 months. I had no idea how to train for a tri. I had a 1994 Trek 930 P.O.S. mountain bike in my crawl space. It didn’t shift. I owned no running shoes. I had never swam 100 meters in my life.
I bought a training plan from triathlongeek.com ($17.95) and started.
Workout #1 called for swimming 250 meters, 10 lengths of the pool. My heart rate shot so high after about 75 meters, I thought I actually might have a heart explosion. This was not good for the anxiety.
My running wasn’t any better. I had to run-walk my way through a 2 mile run. I turned in a 15:00 pace (per mile, not good). I was tooling around on the beat up mountain bike, not able to shit gears. I had no clue.
But a funny thing happened: I started feeling the anxiety going away. Training for a tri actually was curing my anxiety. Training for a race healed me. (Yes I finished, near last. But not dead last.)
And so now, 3 tri seasons later, this is what drives me to keep going. And this is what drives me to help you. Runners run for a reason. Cyclists ride for a reason. Triathletes train for a reason. Cross-Fitters do ball slams for a reason. And so on.
These things we do keep us sane. They are the things that make us happy. They define us. For some of us it’s just about training and finishing. For others, it’s about winning. But to all of us, these sports are sacred.
So when a triathlete who’s training for her first sprint distance race comes to see me because her knee hurts and she can’t train, I know there’s more than just a race at stake. When a marathoner comes to see me because his foot hurts, I understand why he’s going to keep training anyway. When a mom comes to see me because she hurt her shoulder in Pump class, I understand why it’s crucial that I fix her so she can get back to class.
I understand why you do these things that you do. And that’s why at my clinic we try so hard to fix you up when you’re hurt. We don’t want you to miss out on your training. We don’t want you to stop. When we’re treating you, we almost never tell you to stop. Maybe back off a little, but don’t stop.
And so this is why I do what I do, and this is why that I’m honored that you call me when you’re hurt. As I’ve done for the last 13 years, I will do my best to keep you in the game. I’m presently training for my 4th season of Xterra triathlons. I am not fast and I don’t care.
I’ve got my own reasons behind my tri habit, just like you have your reasons for doing what you do. Some people don’t’ get. They think we’re crazy for doing all this sports stuff. And as you know, we don’t care what they think. Don’t stop.
So here’s wishing all of you a great summer of training, racing & living. Enjoy!
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2011-06-29 15:29:402019-04-02 11:29:34Why I started doing triathlons and how this fuels my drive to help you…
Last year, I treated a pro runner who would train barefoot in a park. She would come in with the most horrendously dirty feet you’ve ever seen. The dirt and grass stains were literally ground into her skin. She told me that no matter how much she scrubbed them she couldn’t get them clean. Awful. But that’s not the dirty little secret we’re here to discuss today (though it is true).
The dirty secret behind barefoot running is that a lot of people get hurt. The theory, made stylish by popular books like Born To Run, can be summarized like this: Our feet evolved to function without shoes. We have lots and lots of little muscles that should provide natural support for our feet. By wearing highly supportive and cushioned shoes, we are cheating our feet of the the work required to make them strong.
“Throw away your shoes and thrive!” seems to be the underlying message. It makes sense, and I’m a proponent. But must of us aren’t ready for it.
Running barefoot, or running in minimalist shoes as most of us prefer (Nike Free, Vibram 5-fingers, Terra Plano Evos, etc) requires a little remedial work. For some people, those small muscles in their feet aren’t ready for it. Ditto the calf muscles and Achilles Tendons. As a result, I’m seeing quite a bit of plantar fasciitis, Achilles tendonitis, and shin splints in barefoot runners.
If you’re thinking about taking the Barefoot plunge, or maybe have already been dipping your minimally clad toes into the proverbial pool, your best bet is to ease into it. If you’re used to putting in 10 miles or more on a Sunday, don’t put on your brand new Nike Frees and run 10. Walk for a mile and then run slow mile. Repeat that for a week or two before slowly upping the miles.
But before you even get that far, do a few barefoot drills in the safety and comfort of your house. Of course, if you have underlying conditions that would be aggravated by these, don’t do them (herniated discs, pre-existing foot or ankle problems, etc).
1. Hops. Simply stand with your feet together and do some 2-legged hops. Just jump a few inches off of the ground. Land on the balls of your feet, and as soon as your heels touch, hop back up. This will start to get your Achilles Tendons ready for the recoil required when running barefoot.
2. Side to side hops. Hop from your left foot to your right foot, moving side-to-side. Again, land on the ball of each foot, and as soon as your heel touches, hop onto the other foot. This will strengthen your calves and ankles.
3. Foot switchers. Stand with one foot in front of the other. Hop up and switch positions. This gets the smaller muscles of your feet ready to push off.
left foot forward
right foot forward
If you want, you can progress to barefoot indoor skipping. When doing these exercises, start with a set or two that lasts for 10 seconds. Slowly work up to a minute, but be mindful of any soreness. Give your feet, ankles and calves a chance to get stronger before heading out to get the dirt and grass stains embedded in your own feet.
By the way, we treat plantar fasciitis, ankle sprains, Achilles tendonitis, shin splints, and calf injuries at Denver Chiropractic Center. Our approach combines and Active Release Technique with rehabilitative exercises. We can help you get rid of the pain.
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2011-06-20 21:57:542019-04-02 11:29:34Barefoot Running: The Dirty Secret
With summer sports season in full swing, the inevitable rash of hamstring injuries has begun. And while I believe that the Active Release Techniques (ART) work we do here at Denver Chiropractic Center is the best possible treatment for hamstring injuries, today I thought I’d show you a few things you can do at home.
The hamstrings are a group of three muscles that make up the mass at the back of the thigh. They function to two important ways: flexing the knee and extending the hip. They are very active in running, especially up hills (almost impossible to avoid here in Colorado.) And that’s exactly how I hurt mine this season.
So, you’ve hurt yourself…
The first thing you should do if you hurt yourself severely enough to be concerned is to reach for the ice (NOT heat). Ice will control excess inflammation and generally shorten the healing process. Heat has the opposite effect. So for the first 3 days, use ice – 20 minutes on, at least an hour off, then repeat as much as you can stand it.
Some research also indicates that an over-the-counter anti-inflammatory like ibuprofen can also help reduce overall healing time. However, use these products only for a day or two as they will interfere with the repair process in the long run. (check with your medical doc first, please as over the counter drugs can interact with other drugs /supplements you may be taking.)
This is the last time I’ll say this, but the earlier you call us at 303.300.0424, the faster we can help you get fixed up. Janna and Keri are standing by to take your call. Did you know we have hours until 7PM on Tuesday and Thursday?
Assuming a few days have gone by, you can start with some easy rehab.
Start with the Trigger Point Ball. Many of you have official Trigger Point Balls, which work great for what we’re about to cover. A humble, ordinary tennis ball will also serve fairly well.
Sit on a counter or high solid chair, and put the ball under your hamstring. You should feel the ball, and lean into it a bit. Then slowly start flexing and extending you knee. Do about 3 sets of 15 slow reps. The Trigger Point Ball (available in our clinic) helps complement the Active Release work by preventing adhesions from forming while your hammie is healing.
Keri with the TP ball
Keri with the TP ball under her hamstring
Keri extending her knee, with the ball under the hammie
Another great option is the foam roller. The key to working up high with this is to bend the opposite leg (like the pic, if you can). Roll back and forth slowly for about a minute.
After a week or two of Active Release and rehab using the Trigger Point Ball and the TP roller, it’s time to move on to some more integrative rehab work. We like the single leg deadlift. You can see a video of that here:
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2011-06-13 12:08:072019-04-02 11:29:34How we can help your hamstring pain at Denver Chiropractic Center
Denver Chiropractor turns in his best race performance ever…Xterra Lory Race Report
That’s me on the bike. Xterra Lory went down on August 27, 2011. It was my best race ever. To be clear, I still have a long way to go to become even a mediocre triathlete. But I’m getting better. I started this season weighing 194. I weighed in for this race at 177. I’ve lost 17 pounds since January, all by watching my carbs.
I followed the advice in the book “The Primal Blueprint” by Mark Sisson. It was easy. You can get it on amazon.
Anyway, I took the family up to Fort Collins the night before and had a little fun. We got up at 5 AM, rolled out the door at 6, and had me to the race site by 6:30. And that’s when I realized I forgot my bike helmet. Luckily, I ran into a very nice patient who had a friend with an extra helmet. Problem solved. Actually, I ran to at least 5 patients at this race, and that was a lot of fun. I’m honored that I get to participate in these tris with so many top-performing people.
The swim started off in beautiful Horsetooth Reservoir at around 8:30. I actually took time to look around during the swim at all of the cool rock formations out there. I finished the swim (about 900 meters) in 17:12, number 132 out of 266 athletes (men and women, I don’t discriminate).
The bike went well for me, since it was a fast course with some tight turns. I had one good crash when I missed a sharp right (Sandy – you warned me!). Shed a little blood, and kept going. I did the 12 miles in 1:20:38.
Then, I croaked on the run. It was hilly. Uphill for like 2+ miles. It was hot and sunny with no shade ad I just couldn’t run up those damn rocks, so I hiked it. I average 14:14 miles over 4.8 miles. Awful.
But then I finished and Meredith and our boys were waiting for me at the finish. Total time 2:54:40, good for #224 out of 266 finishers, #153 out of 171 guys. I’ll take it.
Denver Chiropractic Center Recent research update
Here are some important recent findings from different areas of health and well being.
Mental Attitude: Money Can’t Buy Happiness. Once a point of being able to meet basic needs is reached, the effect of money on happiness levels off. More money leads to marginal gains (at best) or even less well-being as people worry about “keeping up with the Joneses.” American Psychological Association, July 2011
Health Alert: Medical Bills And Bankruptcy? Most people who are driven into bankruptcy by illness and medical bills actually have coverage, but it’s such inadequate coverage that it doesn’t keep themfrom financial ruin. They face huge premiums, co-payments, deductibles and things that aren’t covered by their insurance. Minnesota News Connection
Diet: Food Labeling. A recently enacted law requires restaurant chains with at least 15 locations to provide calorie data on menus and menu boards. At McDonalds, there was a 5.3% drop in average calories per purchase, and at KFC, a 6.4% drop. British Medical Journal, August 2011
Exercise: Exercise For The Brain. Aerobic exercise and strength training plays a vital role inmaintaining brain and cognitive health throughout life. A review of 111 recent articles suggests aerobic exercise is important for getting a head start during childhood on cognitive abilities. Physical inactivity isassociated with poorer academic performance and results on standard neuropsychological tests, while exercise programs appear to improve memory, attention, and decision-making.
These effects also extend to young and elderly adults, with solid evidence for aerobic training benefiting executive functions, including multi-tasking, planning, and inhibition, and increasing the volume of brain structures important for memory. Journal of Applied Physiology, July 2011
Chiropractic: Chiropractic Patients Most Satisfied. With regards to patient satisfaction, a survey ofmore than 14,000 consumers rated chiropractic #1 among all health care providers. Consumer Reports, May 2009
Wellness/Prevention: Are Vacations Worth the Effort? Each year we save up for them, but do they do us any good? According to Dutch psychologist Jessica de Bloom, holidays help us recharge our batteries and perform at a high level. The Psychologist, August 2011
Quote: “I start where the last man left off.” ~ Thomas A. Edison
Active Release: Plantar Fasciitis is a painful condition that affects the bottom of the foot. It’s common in runners, but also people who stand a lot and walk a lot. We use Active Release to treat the muscles of the foot, calves, and shins. This often allows restoration of normal mechanics and resolution of pain. While this treatment approach has been 90% effective at Denver Chiropractic Center, sometimes ref for orthopedic eval is required. If you or someone you know is suffering from Plantar Fasciitis, have them call us 303.300.0424.
Denver Active Release Techniques providers- make sure you get what you pay for!
I just got done treating a new patient who was very angry with another provider.
You see, this person advertises that she is an Active Release provider. So when the patient went to see her, the provider said, “well, I’m not really certified, but I do the same things.”
This particular patient has been seeing ART providers all over the country (she travels a lot for work). She knows Active Release. And she knows that the Denver provider she saw was not a Denver Active Release Techniques provider, regardless of the advertising.
After her bad experience, she called the ART office and asked who are the most credentialed ART providers in town. There are 2 of them, myself, and my good friend Dr. Michelle Clark. In my humble opinion, the two of us are your best options. (We practice separately.)
Regardless, before you make an appointment with someone who advertises that they do Active Release, go to www.activerelease.com, click on find a provider, and enter that provider’s name in the box. If the provider’s name doesn’t come up, he or she probably isn’t certified (you can also call their toll free number to verify, it’s on the site).
You can also search by zip code. The locator will pull up certified providers. Then look for the little squares which indicate which ART certifications each provider has completed. The ones with the most squares are the ones who have done the most work to improve their ART skills. In this world of internet advertising, anyone can say anything they want. Make sure you get what you’re paying for by doing your homework up front.
Active Release is great, and we hope you find a provider who can help you.
How our Denver Active Release chiropractors treat shin splints.
By Dr. Jeff Stripling, Denver Chiropractic Center
“Thousands of tired, nerve-shaken, over-civilized people are beginning to find out that going to the mountains is going home: that wildness is a necessity; that mountain parks and reservations are useful not only as fountains of timber and irrigating rivers, but as fountains of life.”
– John Muir
After my run last night, the pain in my lower leg is not feeling too bad. I am still experiencing ‘tibial stress syndrome’ or shin splints but it is nothing to prevent climbing Mt Quandry tommorrow. Shin Splints are most often caused by overuse, increasing intensity/duration of training, and activities that require sudden stops and starts. Shin splints happen when muscle fibers in the muscles that stabalize and move the ankle/foot tear from their periosteal attachment. After the initial injury, these muscles become fibrotic during the healing phase which can exacerbate the pain with increased activity.
The best thing that can be done for shin splints is Active Release Technique (ART). ART will break up the fibrotic tissues, scar tissue, and adhesions that limit range of motion and cause pain. Icing can also be used to relieve pain and inflammation, using a styrofoam cup filled with frozen water, tear off the top edge of cup so the ice is exposed and gripping the covered bottum, massage painful areas for 8-10 minutes. Rest for 30 min and repeat for another 8-10 min.
Stretching and strengthening are also great ways to decrease the amount of discomfort you feel and to prevent recurring shin splints. One stretch that I use is get into a forward lunge position and plantar flex your back foot (so the top side of foot is on the ground), you should feel a stretch on the front side of your lower leg. Hold for 15 sec and repeat 5 times on each leg. There are many exercises to do prevent shin splints, one exercise is the 4 way range of motion exercise. Move your foot/ankle into dorsiflexion (toes pointing up), plantar flexion (toes pointing down), eversion, and inversion. Complete all 4 movements 10x each on both legs.
To prevent shin splints from overuse, it is a good idea to only increase your milage 10% each week. This will allow the shin muscles (tibialis anterior, extensor hallicus longus, extensor digitorum longus) to strengthen without creating microtears in the tissue. Shin splints are not something that you “just have to put up with,” come in the office and we will get you back to living/training without pain. DONT PUT UP WITH PAIN!
Denver’s most credentialed Active Release Provider & only Denver Active Release instructor, Dr. Glenn Hyman.
It’s hard to believe, but in August, 2000 – 11 years ago – I got my first ART certification. In November, 2000, I went to Toronto to get my second. I remember getting heckled by Canadians over the Bush-Gore election mess.
Now it’s 11 years later, I’m proud that I’m the only Active Release Instructor in Denver (I was invited by Dr. Mike Leahy, the ART founder, to become an instructor in 2002). Tomorrow – August 5 – I’ll be completing the newest Active Release course, Active Palpation Technique. I presently have every credential offered by Active Release except this brand new course. And I’m proud of that.
The truth is that others take a few ART classes, and then loudly advertise that they are ART providers. But that doesn’t mean that they base their practices on Active Release like I do, or like my associate Dr. Jeff Stripling does, or like my friend, colleague and competitor Dr. Michelle Clark does.
Sure, at Denver Chiropractic Center we also use chiropractic adjustments and physical therapy, but it all starts with ART. In fact, today I saw a new patient who was upset with her experience with another Active Release provider in Denver. This person advertises ART, and she went to see him for ART. But when she went, he did X-rays and adjusted her. When she asked for ART, he curtly told her that she didn’t need Active Release.
We don’t do that at our clinic. At Denver Chiropractic Center, we are an Active Release practice, and every patient gets Active Release, every time. If you’re looking for the most credentialed ART doc in Denver, and the only instructor in town, at a clinic that puts Active Release first, give us a call at 303.300.0424.
Report and Photo from Xterra Beaver Creek (get ready to laugh) and how to keep those legs loose and happy.
Well, this past weekend was my third attempt at the Xterra Beaver Creek Triathlon (sport course). Once again, it was a lot of uphill slogging through the dirt trails at Beaver Creek. Yes, the Denver Chiropractic Center Triathlon Team is still going strong.
I haven’t been training as hard as I should be, primarily because I’ve been seeing so many of you in the office. That’s a good thing.
Despite the fact that I’ve dropped 15 pounds this year, lightened up the bike, bought a new wetsuit that seems to float more than the old one, and actually got a decent night of sleep before the race- I still managed to finish 3 minutes slower than last year.
I actually clocked my fastest swim ever, then managed to completely stink up the bike course. It’s that damn 2200 feet of climbing over the first 3 or 4 miles. Crushes me every year. I think it was steeper this year, like the mountains are growing or something. I did get spooked by a deer who launched himself in front of me, so that was exciting. I don’t remember too much about the run. Just uphill and back down again.
Oh well. Here I am shortly after the finish. Yes, this was the best picture we got of me (and we got a lot). Somehow I always manage to look like I just survived a sky diving mishap after these races,
Next up for me are Xterra Indian Peaks August 6 (at Eldora, although I may go to an ART seminar instead, depends on how I do on the bike course pre-ride this Sunday). Xterra Lory August 27, and October 9 – The Bear-It-All Off Road Triathon to benefit Childrens’ Hospital in Bear Creek Lake Park. Should be fun.
Needless to say, I was pretty sore after the race, mostly in my legs. So here are 5 great ways you can keep your legs mobile and happy. Here’s the video:
The best 3 Core Exercises
Why I started doing triathlons and how this fuels my drive to help you…
This one’s a little embarrassing and personal, but if you bear with me you’ll see I have a point to make.
In late 2006 I started having anxiety attacks. Let’s just say burning the candle at both ends caught up with me (being a new parent, running a business, lifting very heavy weights way too often, and over-using stimulants to get it all done). I also – at the same time – managed to get acute gastritis, lose my appetite and drop 15 pounds in 3 weeks.
Since I had a cancer history, the rapid weight loss set off all sorts of medical fire alarms, and another round of MRI’s and CT scans started. After a brief bout of medical treatment, I started looking for natural ways to fix myself up.
My favorite little section of Outside Magazine has always been the book reviews. In the middle of all of this was a review of a book called Spark, by Jon Ratey, MD. In this book, Ratey (a psychiatrist) reviews all of the evidence that indicates endurance training is better for treating mild cases of anxiety and depression (and other related problems, including ADD and learning problems) than pills are.
That sounded like a good treatment program to me. As I mentioned before, I had long been a gym rat. Heavy weights were all I thought I needed, so this endurance thing was new to me. I decided to do the triathlon that I had sponsored for years, Xterra Buffalo Creek.
I still recall making this decision on my 39th birthday, after battling the anxiety for 3 or 4 months. I had no idea how to train for a tri. I had a 1994 Trek 930 P.O.S. mountain bike in my crawl space. It didn’t shift. I owned no running shoes. I had never swam 100 meters in my life.
I bought a training plan from triathlongeek.com ($17.95) and started.
Workout #1 called for swimming 250 meters, 10 lengths of the pool. My heart rate shot so high after about 75 meters, I thought I actually might have a heart explosion. This was not good for the anxiety.
My running wasn’t any better. I had to run-walk my way through a 2 mile run. I turned in a 15:00 pace (per mile, not good). I was tooling around on the beat up mountain bike, not able to shit gears. I had no clue.
But a funny thing happened: I started feeling the anxiety going away. Training for a tri actually was curing my anxiety. Training for a race healed me. (Yes I finished, near last. But not dead last.)
And so now, 3 tri seasons later, this is what drives me to keep going. And this is what drives me to help you. Runners run for a reason. Cyclists ride for a reason. Triathletes train for a reason. Cross-Fitters do ball slams for a reason. And so on.
These things we do keep us sane. They are the things that make us happy. They define us. For some of us it’s just about training and finishing. For others, it’s about winning. But to all of us, these sports are sacred.
So when a triathlete who’s training for her first sprint distance race comes to see me because her knee hurts and she can’t train, I know there’s more than just a race at stake. When a marathoner comes to see me because his foot hurts, I understand why he’s going to keep training anyway. When a mom comes to see me because she hurt her shoulder in Pump class, I understand why it’s crucial that I fix her so she can get back to class.
I understand why you do these things that you do. And that’s why at my clinic we try so hard to fix you up when you’re hurt. We don’t want you to miss out on your training. We don’t want you to stop. When we’re treating you, we almost never tell you to stop. Maybe back off a little, but don’t stop.
And so this is why I do what I do, and this is why that I’m honored that you call me when you’re hurt. As I’ve done for the last 13 years, I will do my best to keep you in the game. I’m presently training for my 4th season of Xterra triathlons. I am not fast and I don’t care.
I’ve got my own reasons behind my tri habit, just like you have your reasons for doing what you do. Some people don’t’ get. They think we’re crazy for doing all this sports stuff. And as you know, we don’t care what they think. Don’t stop.
So here’s wishing all of you a great summer of training, racing & living. Enjoy!
Barefoot Running: The Dirty Secret
Last year, I treated a pro runner who would train barefoot in a park. She would come in with the most horrendously dirty feet you’ve ever seen. The dirt and grass stains were literally ground into her skin. She told me that no matter how much she scrubbed them she couldn’t get them clean. Awful. But that’s not the dirty little secret we’re here to discuss today (though it is true).
The dirty secret behind barefoot running is that a lot of people get hurt. The theory, made stylish by popular books like Born To Run, can be summarized like this: Our feet evolved to function without shoes. We have lots and lots of little muscles that should provide natural support for our feet. By wearing highly supportive and cushioned shoes, we are cheating our feet of the the work required to make them strong.
“Throw away your shoes and thrive!” seems to be the underlying message. It makes sense, and I’m a proponent. But must of us aren’t ready for it.
Running barefoot, or running in minimalist shoes as most of us prefer (Nike Free, Vibram 5-fingers, Terra Plano Evos, etc) requires a little remedial work. For some people, those small muscles in their feet aren’t ready for it. Ditto the calf muscles and Achilles Tendons. As a result, I’m seeing quite a bit of plantar fasciitis, Achilles tendonitis, and shin splints in barefoot runners.
If you’re thinking about taking the Barefoot plunge, or maybe have already been dipping your minimally clad toes into the proverbial pool, your best bet is to ease into it. If you’re used to putting in 10 miles or more on a Sunday, don’t put on your brand new Nike Frees and run 10. Walk for a mile and then run slow mile. Repeat that for a week or two before slowly upping the miles.
But before you even get that far, do a few barefoot drills in the safety and comfort of your house. Of course, if you have underlying conditions that would be aggravated by these, don’t do them (herniated discs, pre-existing foot or ankle problems, etc).
1. Hops. Simply stand with your feet together and do some 2-legged hops. Just jump a few inches off of the ground. Land on the balls of your feet, and as soon as your heels touch, hop back up. This will start to get your Achilles Tendons ready for the recoil required when running barefoot.
2. Side to side hops. Hop from your left foot to your right foot, moving side-to-side. Again, land on the ball of each foot, and as soon as your heel touches, hop onto the other foot. This will strengthen your calves and ankles.
3. Foot switchers. Stand with one foot in front of the other. Hop up and switch positions. This gets the smaller muscles of your feet ready to push off.
left foot forward
right foot forward
If you want, you can progress to barefoot indoor skipping. When doing these exercises, start with a set or two that lasts for 10 seconds. Slowly work up to a minute, but be mindful of any soreness. Give your feet, ankles and calves a chance to get stronger before heading out to get the dirt and grass stains embedded in your own feet.
By the way, we treat plantar fasciitis, ankle sprains, Achilles tendonitis, shin splints, and calf injuries at Denver Chiropractic Center. Our approach combines and Active Release Technique with rehabilitative exercises. We can help you get rid of the pain.
How we can help your hamstring pain at Denver Chiropractic Center
With summer sports season in full swing, the inevitable rash of hamstring injuries has begun. And while I believe that the Active Release Techniques (ART) work we do here at Denver Chiropractic Center is the best possible treatment for hamstring injuries, today I thought I’d show you a few things you can do at home.
The hamstrings are a group of three muscles that make up the mass at the back of the thigh. They function to two important ways: flexing the knee and extending the hip. They are very active in running, especially up hills (almost impossible to avoid here in Colorado.) And that’s exactly how I hurt mine this season.
So, you’ve hurt yourself…
The first thing you should do if you hurt yourself severely enough to be concerned is to reach for the ice (NOT heat). Ice will control excess inflammation and generally shorten the healing process. Heat has the opposite effect. So for the first 3 days, use ice – 20 minutes on, at least an hour off, then repeat as much as you can stand it.
Some research also indicates that an over-the-counter anti-inflammatory like ibuprofen can also help reduce overall healing time. However, use these products only for a day or two as they will interfere with the repair process in the long run. (check with your medical doc first, please as over the counter drugs can interact with other drugs /supplements you may be taking.)
This is the last time I’ll say this, but the earlier you call us at 303.300.0424, the faster we can help you get fixed up. Janna and Keri are standing by to take your call. Did you know we have hours until 7PM on Tuesday and Thursday?
Assuming a few days have gone by, you can start with some easy rehab.
Start with the Trigger Point Ball. Many of you have official Trigger Point Balls, which work great for what we’re about to cover. A humble, ordinary tennis ball will also serve fairly well.
Sit on a counter or high solid chair, and put the ball under your hamstring. You should feel the ball, and lean into it a bit. Then slowly start flexing and extending you knee. Do about 3 sets of 15 slow reps. The Trigger Point Ball (available in our clinic) helps complement the Active Release work by preventing adhesions from forming while your hammie is healing.
Another great option is the foam roller. The key to working up high with this is to bend the opposite leg (like the pic, if you can). Roll back and forth slowly for about a minute.
After a week or two of Active Release and rehab using the Trigger Point Ball and the TP roller, it’s time to move on to some more integrative rehab work. We like the single leg deadlift. You can see a video of that here: