Tag Archive for: Glenn Hyman

Low Back pain and Spondylolisthesis. How we can help you at Denver Chiropractic Center

Low back pain can arise from many conditions, one of which is a mouthful: spondylolisthesis. The term was coined in 1854 from the Greek words, “spondylo” for vertebrae and “olisthesis” for slip. These “slips” most commonly occur in the low back, 90% at L5 and 9% at L4. According to www.spinehealth.com and others, the most common type of spondylolisthesis is called “isthmic spondylolisthesis,” which is a condition that includes a defect in the back part of the vertebra in an area called the pars interarticularis, which is the part of the vertebra that connects the front half (vertebral body) to the back half (the posterior arch).

This can occur on one, or both sides, with or without a slip or shift forwards, which is then called spondylolysis. In “isthmic spondylolisthesis,” the incidence rate is about 5-7% of the general population favoring men over women 3:1. Debate continues as to whether this occurs as a result genetic predisposition verses environmental or acquired at some point early in life as noted by the increased incidence in populations such as Eskimos (30-50%), where they traditionally carry their young in papooses, vertically loading their lower spine at a very young age. However, isthmic spondylolisthesis can occur at anytime in life if a significant backward bending force occurs resulting in a fracture but reportedly, occurs most frequently between ages 6 and 16 years old.

Often, traumatic isthmic spondylolisthesis occurs during the adolescent years and in fact, is the most common cause of low back pain at this stage of life. Sports most commonly resulting in spondylolisthesis include gymnastics, football (lineman), weightlifting (from squats or dead lifts) and diving (from over arching the back). Excessive backward bending is the force that overloads the back of the vertebra resulting in the fracture sometimes referred to as a stress fracture, which is a fracture that occurs as a result of repetitive overloading over time, usually weeks to months.

If the spondylolisthesis lesions do not heal either by cartilage or by bone replacement, the front half of the vertebra can slip or slide forwards and become unstable. Fortunately, most of these heal and become stable and don’t progress. The diagnosis is a simple x-ray, but to determine the degree of stability, “stress x-rays” or x-rays taken at endpoints of bending over and backwards are needed. Sometimes, a bone scan is needed to determine if it’s a new injury verses an old isthmic spondylolisthesis.

Another very common type is called degenerative spondylolisthesis and occurs in 30% of Caucasian and 60% of African-American woman (3:1 women to men). This usually occurs at L4 and is more prevalent in aging females. It is sometimes referred to as “pseudospondylolisthesis” as it does not include defects in the posterior arch but rather, results from a degeneration of the disk and facet joints. As the disk space narrows, the vertebra slides forwards.

The problem here is that the spinal canal, where the spinal cord travels, gets crimped or distorted by the forward sliding vertebra and causes compression of the spinal nerve root(s), resulting pain and/or numbness in one or both legs. The good news about spondylolisthesis is that non-surgical approaches, like Active Release Techniques, spinal manipulation and core strengthening exercises work very well to manage sondylolisthesis. We use all three at Denver Chiropractic Center.

We realize you have a choice in who you see for your healthcare services.  If you, a friend or family member requires care for low back pain, we are here to help you. Just call us at 303.300.0424 to set up your New Patient Appointment. Or have us call you by filling out the very brief form on our website: http://www.denverback.com/contact.html

Another weekly Health News For You – from Denver Chiropractic Center

While Dr. Hyman is on vacation this week, Dr. Stripling and Dr. May are in the office all  week if you need them! Remember, we have 3 fully certified Active Release chiropractors on staff!

Mental Attitude: Attention & Self-Control. When thinking about being healthy, people were less likely to eat unhealthy foods, whether or not they deemed them to be tasty. And they were more likely to eat healthy- untasty foods. Thinking about being healthy led subjects to say “no” to foods more often than they did when asked to make decisions naturally. So the next time you feel the magnetic pull of the golden arches, try to think about what it’ll do to your health. Maybe it’ll at least push you towards the salad.  Journal of Neuroscience, July 2011

Health Alert: Pharmaceutical Ads Do Not Follow FDA Guidelines. A survey of 192 pharmaceutical ads in biomedical journals found that only 18% were compliant with FDA guidelines; 57.8 % failed to quantify serious risks, including death; 48.2% lacked verifiable references; and 28.9% failed to present adequate efficacy quantification. Remember your health is your responsibility. Public Library of Science, Aug 2011

Diet: Increase In Food Allergies. 8% of children have food allergies, with almost 40% reporting severe reactions, an increase of 18% from 10 years ago. Peanut allergies among children have tripled, going from 1 in 250 in 1997 to 1 in 70 in 2008 (this includes Dr. Glenn’s oldest son, Andrew. No idea how or why). Center for Disease Control and Prevention, 2011

Exercise: Good Reasons. Exercise assists in efforts to stop smoking, helps you to relax, can help improve short-term memory in older individuals, and helps relieve many of the common discomforts of pregnancy (backache, heartburn, constipation, etc.). Surgeon General’s Report on Physical Activity and Health, 1996

Chiropractic: Backpack Pains? Backpacks that are too heavy or used improperly can pull on ligaments and muscles, causing aches and pains in the neck and back, resulting in acute or chronic back pain. Things to look for in a backpack: Wide, padded, and adjustable shoulder straps; two straps; padded back; lightweight with a lot of compartments. University of Medicine New Jersey, Sept 2011

Quote: “A leader is not a searcher for consensus but a molder of consensus.” ~ Martin Luther King, Jr.

Active Release Techniques: Carpal Tunnel Syndrome. Carpal Tunnel Syndrome is an entrapment of the nerve that goes to the thumb and first two fingers, the Median Nerve. While the nerve can indeed become entrapped in the actual carpal tunnel, it can also get pinched or pressured by the muscles of the forearm. Statistics from Dr. Hyman’s Active Release Corporate Solutions work since 2004 show overwhelmingly that ART treatment is a great first option for Carpal Tunnel Syndrome. In approximately 90% of cases, total symptom resolution was reported. It should be noted that some cases (most of these cases were over 3 years old) did in fact require surgery. If you or someone you know is suffering from Carpal Tunnel Syndrome, call us today. 303.300.0424

Denver Chiropractic Center’s weekly health news for you 9/26/2011- what makes us fat and active release for car accidents…

Here’s this week’s Health News For You, a weekly email newsletter from Denver Chiropractic Center. If you’d like to get these fun & interesting weekly newsletters sent to your email address, just sign up on our home page. You can unsubscribe at any time and your email will never be sold or shared.

9/26/2011 What Makes Us Fat?

After spending last Thursday through Saturday teaching for Active Release Techniques at their Lower Extremity workshop, I’m back in the office this week. For those of you wanting to get in to see me, you should know that I (Dr. Glenn Hyman) will be out next week on vacation in an undisclosed location. That’s code for ‘we haven’t really decided where yet. Nothing like leaving it to the last minute.

Dr. Jeff Stripling will be in the office to help you all next week.

Diet: What makes us fat? Excessive consumption of carbohydrates leads to excess body fat. (I used this fact to lose 17 pounds this year.) “What Makes Us Fat? And What You Can Do About It.” An extensive review of the literature from the last 100 years by Gary Taubes. Find it on amazon.com or at your local library.

Wellness/Prevention: Watch This! People who watch TV for 2 hours a day have a 20% higher risk of developing type 2 diabetes, a 15% higher risk of developing fatal or nonfatal cardiovascular disease, and a 13% greater risk of dying early from any cause. Watching TV alters energy expenditure by displacing time spent on physical activities, and is associated with unhealthy eating (more fried foods, processed meats, sugary drinks and less fruits, vegetables, whole grains). On average, Americans watch TV 5 hours a day (who the hell has time for that??? – Glenn). Journal of the American Medical Association, 2011

Health Alert: Patents About To Expire. By the end of 2012, 7 of the 20 top selling medications will lose their patent protection. $225 billions’ worth of annual global sales of drugs will go off patent by the end of 2015. FDA, August 2011 (My dad, a pharmacist, recently explained to me that drug companies increasingly are pushing to have their drugs that go off patent approved for over-the-counter sales. Remember, your health is your responsibility.)

Exercise: Good Reasons To Exercise. Exercise reduces the risk of developing hypertension (high blood pressure), increases the density and breaking strength of bones, improves your physical appearance, and increases circulating levels of HDL (good) cholesterol. Surgeon General’s Report on Physical Activity and Health, 1996

Mental Attitude: Lost And Found. A new study shows the neural networks in the brains of the middle-aged and elderly have weaker connections and fire less robustly than in the young. As people age, they tend to forget things more often, are more easily distracted and disrupted by interference, and have greater difficulty with executive functions. While these age-related deficits have been known for many years, the cellular basis for these common cognitive difficulties has not been understood. Nature, July 2011

Quote: “There has never been a better time to learn.” ~ voice on the iPad 2 commercial.

Active Release Techniques (ART): Car Accident Injuries. Did you know that treatments with Active Release Techniques can help you recover quickly from car accidents? The forces from a car accident can cause widespread injuries in your body. ART treatments help manage to the healing process by reducing scar tissue and maximizing ranges of motion. Spinal adjustments and functional rehab program adds to this healing effect. Treatment at Denver Chiropractic Center includes all of these. If you or someone you know has been in a car accident, call us today 303.300.0424, or reply to this email. In most cases insurance covers treatments in our office.

How one Denver Chiropractor’s son recovered from a broken foot in under a week & why Active Release is great for headaches.

My middle son, Jason, turned 4 a couple of weeks ago. The day after his birthday, he woke up limping. We took him to the pediatrician, and after an xray of his hip and another of his foot, the diagnosis was a broken second metatarsal (those long bones that start just after your toes).

The treatment? Wear a walking boot for 10 days then another x-ray. Well, after 6 days, he declared himself all better and refused to wear the boot. Since he figured out how to work the velcro on it, we pretty much couldn’t stop him. So he ran around without it.

At his re-exam and re-x-ray, the doctor (a pediatric orthopedist) declared him healed.

From limping badly on a broken foot to running around like a maniac in 6 days. 6 days! Oh, to be so young & quick to heal.

For the rest of us, the sooner you can do something about that painful problem, the sooner you can get on your (slightly longer) road to recovery. Anyway, here’s Jason in the boot, preparing for his dream job as a Jedi Knight:

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Health News For You…
Mental Attitude: Fat and Happiness. Humans have an intimate relationship between their emotional state and what they eat. In this study, researchers found the levels of sadness among the subjects who received fatty acids were 50% lower than those who had not. Eating fat appears to be a mood-lifter.Journal of Clinical Investigation, July 2011

Health Alert: Rising Health Costs. The United States spent $2.3 trillionon health care in 2008, more than three times the $714 billion spent in 1990, and over eight times the $253 billion spent in 1980.
Kaiser Family Foundation, March 2010

Diet: Blueberries and Cancer. Blueberries are full of antioxidants, flavonoids and other vitamins that help reduce free radicals in cells. Free radicals can cause cellular damage, one of the factors in the development of cancer. Blueberries are rich in vitamin C, which helps the immune system and helps the body absorb iron. Blueberry juice and other products may be nutritious but often contain less fiber than the whole fruit, and added sugar or corn syrup may decrease their nutritional value. University of Alabama at Birmingham, July 2011

Exercise: Eating Before Swimming? A review of 536 autopsies revealed 79.4% of those who had accidentally drowned had visible stomach contents. It’s suspected there may be a link between eating before swimming and drowning as blood is diverted to the intestine during digestion, possiblycausing circulation problems while the individual is swimming. This may reduce blood flow to the brain, resulting in loss of consciousness and potentially drowning the swimmer. Medicine, Science and the Law, July 2011

Chiropractic: Effective For Whiplash. 26 of 28 patients (93%) with chronic whiplash syndrome improved following chiropractic treatment.According to the authors, before the publication of this article, no conventional treatment was proven to be effective for treating whiplash.Injury, November 1996

Wellness/Prevention: Investing With Prevention. Preventing heart disease before it starts is a good long-term investment in the nation’s health. Every dollar spent on building trails for walking or biking saves $3 in medical costs. Companies that invest in workers’ health with comprehensive worksite wellness programs and healthy work environments have less absenteeism, greater productivity and lower healthcare costs.
American Heart Association, July 2011

Quote: “Anyone who doesn’t take truth seriously in small matters cannot be trusted in large ones either.”
~ Albert Einstein

Active Release Technique: Headaches Active Release is a great treatment for headaches. By releasing scar tissue that’s putting pressure on the small nerves that go up to the head (occipital nerves) even long-standing headaches can resolve. If you or someone you care about is suffering from headaches, email or call us today!

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 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.

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.