Northwest Wellness's Blog

Useful information for a healthy lifestyle.

Looking for a specific blog topic?  Search here:


Physical Therapy for Plantar Fasciitis Pain

Physical Therapy for Plantar Fasciitis Pain

One common area that is susceptible to fascial tension and resultant pain is the bottom (plantar) surface of the foot. Symptoms you’ll experience are sharp or aching heel pain at rest and upon landing (often in the morning), arch tenderness, and regional swelling. To some, the nagging discomfort can interfere in daily activities and to others the pain can be debilitating.

Read More

Rotator Cuff & Shoulder Impingement

Rotator Cuff & Shoulder Impingement

The rotator cuff refers to four specific muscles of the shoulder; the supraspinatus, the infraspinatus, the teres minor, and the subscapularis. The rotator cuff surrounds the shoulder joint and is meant to provide stability to the joint during dynamic movement. Learn why these muscles are important for you to be exercising.

Read More

Understanding injury healing time

Understanding injury healing time

There are four general musculoskeletal tissue types we work with in Physical Therapy: Bone, ligament, muscle and tendon. They all have their own varying fabric, blood supply, action, strength and healing time. Injuries to these tissues look and behave differently. People’s biological healing process and timeline can also vary based on prior health, inflammatory response sufficiency, body mass, rest-time, etc. The list goes on. We want to provide you with a basic, barebones (pun intended) and text-book breakdown of generic terminology and expected healing times for these tissue types. Understand this is not black and white; there are so many integrated circumstances that make you and your healing process different from the next person.

Read More

Spring Is a Great Time for a Yearly Detoxification!

Spring Is a Great Time for a Yearly Detoxification!

Spring is just around the corner!  It is the perfect time to take a week or so to do a yearly cleansing detoxification.  Generally I eat healthy, drink plenty of water and do my best to avoid environmental toxins.  However, the winter months and the holiday season can present a challenging time to follow my normal routine. We also live in a society where there is limited control over the toxins that come from the environment.   Each Spring I take the opportunity to “clean house”.  This isn’t a fast or a restricted calorie diet; instead it generally consists of a regime of fresh, organic fruits and vegetables, chicken or fish and a combination of cleansing herbs and protein/cleansing drink. The foods that are avoided are refined flours, wheat, sugar, soy, dairy, caffeine and alcohol.   This year I used the Xymogen 6 Day Detox Kit which has been my favorite of all the ones I have tried so far.  The kit includes supplements that are designed to cleanse the colon and liver, draw toxins from the digestive and lymphatic system and provide your body with essential nutrients.

The Benefits of Detox are:        

·        Re-establishes healthy eating habits

·        Promotes weight loss

·        Promotes detoxification of heavy metals

·        Stabilizes the pancreas and blood sugar spikes

·        Cleanses the lymphatic and digestive system

·        Improves the look of skin, hair and overall appearance

·        Improve digestion and detoxify the digestive system

I also focus on creative recipes and continued to make our evening meal an interesting event.  We served sparkling water form wine glasses, setting a pretty table and cooked new and interesting dishes each night.  The most difficult items I found to avoid where coffee and cheese, which have always been two of my favorites.  The good news is, by the time the 6 days are over you lose the cravings for the things that should be limited in your daily diet and it is relatively easy to continue a healthy diet the rest of the year.

Want to give it a try?  We have Xymogen 6 day Detox Kits available at Northwest Wellness in Federal Way.  For more information, please call 253-927-0660.

 

Read More

Ice or Heat? Contrast therapy?

Ice or Heat? Contrast therapy?

We often discuss with our patients, the pain relief benefits of hot and/or cold therapy. It’s inexpensive, convenient and doesn’t require medication. An uncomplicated rule to use is, ice for acute, heat for chronic. But it’s not always that simple.

Read More

How Does My Spine Work?

How Does My Spine Work?

Your spinal column consists of series of 33 bones called vertebra.  These bones cover the delicate spinal cord while simultaneously protecting the nervous system and allowing for movement of the trunk through the 24 moveable segments.  Muscles, ligaments and tendons attach to the spine and the spine to the extremities which allows for dynamic movement of the entire body

There are 5 different sections; cervical, thoracic, lumbar, sacrum and coccyx.  When viewed from the side, an adult spine has a natural S-shaped curve. The neck (cervical) and low back (lumbar) regions have a slight concave curve, and the thoracic and sacral regions have a gentle convex curve  The curves work like a coiled spring to absorb shock, maintain balance, and allow range of motion throughout the spinal column.

Each vertebra in your spine is separated and cushioned by an intervertebral disc, keeping the bones from rubbing together. The discs have two distinct parts; a strong fibrous outer ring called and annulus and a soft, gelatinous center called the nucleus. The nucleus acts like a ball-bearing when you move, allowing the vertebral bodies to roll over the incompressible gel. The gel-filled nucleus is composed mostly of fluid. This fluid absorbed during the night as you lie down and is pushed out during the day as you move upright.

Between the moveable bony segments and intervertebral discs, spinal nerves exit the spinal cord to innervate the entire body.  This allows the brain to send messages via the spinal cord and spinal nerves to every cell, tissue, organ and muscle of the body and for the body to send information back to the brain.

The entire system works quite well and provides us with mobility, stability, strength and nerve function.  However, problems arise when the segments of the spine become stuck or immovable. When this occurs the system works poorly and decreased mobility, pain or lack of coordination occurs. 

For more information on spinal health and wellness call Northwest Wellness in Federal Way, WA at 2539270660

Read More

Healthy and Delicious Recipes

beets.JPG

I find myself talking diet and nutrition frequently to my chiropractic patients.  Because I also love to cook I also find myself frequently sharing recipes that are both healthy and delicious.  Here is my latest favorite recipe chock full of vitamins, macrobiotics and minerals to make a healthier you!

Roasted Beets with Greens

Ingredients

1 bunch of red beets with greens

I bunch of golden beets with greens

¼ cup olive oil

2 cloves garlic, minced

Salt and pepper, to taste

  1. Preheat the oven to 350 degrees. Wash the beets thoroughly, leaving the skins on, and remove the greens. Rinse greens and set aside.
  2. Quarter beets and place them into roasting pan, toss with 2 tablespoons of olive oil.
  3. Bake uncovered for 45 to 60 minutes, or until a knife can slide easily through the largest beet.
  4. When the roasted beets are almost done, heat the remaining 2 tablespoons olive oil in a skillet over medium-low heat. Add the garlic and cook for a minute. Tear the beet greens into 2 to 3 inch pieces, and add them to the skillet. Cook and stir until greens are wilted and tender. Mix the sautéed greens with the roasted beets, season with salt and pepper.

Enjoy!