5690 DTC Boulevard, Suite 140E
Greenwood Village, CO 80111
PH: 303-847-0905
FX: 303-847-0917
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5280 Balanced Health Center News


March 2018 Newsletter

It is National Athletic Training Month so Dr. Osama brings key tips in his practitioner’s perspective. Our product of the month is a great compliment to this month’s focus on muscles and ligaments, entertain during March Madness with a game time potato skin recipe and more!

 
 
Practitioner’s Perspective

Common Spring Sport Injuries - Prevention and Healing
 
 
By:
Dr. Osama Kassab MS, ATC, PES
 
March is National Athletic Training month. As a Chiropractor who is also a Certified Athletic Trainer for over 16 years, I approach my treatments looking at the body as a whole. This month I would like to touch on common ailments we see in the office that arise as we begin to get outside and active again.
 
Beginning a new activity can put stress on your joints, muscles, tendons and ligaments so taking the time to prepare your body properly is key. Below are some of the conditions we see most frequently and what you can do to help prevent their occurrence - as well as combat them if they arise.
  1. Shin Splints are pain in the lower leg that can be on the inside or outside of the shin. They usually occur when you do too much too soon.
    1. Cause - the way you walk on your foot, inadequate stretching or even old shoes.
    2. Solution - First and foremost decrease or stop your activity!
      1. Stretch your Achilles tendon and calf muscle (gastrocnemius)
      2. Ice your shin to decrease inflammation.
      3. Come in to the office to get adjusted, soft tissue work and RockTaped to help heal and prevent it from getting worse.
  2. Plantar Fasciitis is pain in bottom of foot – worse in the morning with your first few steps out of bed.
    1. Cause – sudden increase in time on feet, poor foot structure due to dropped arches, old shoes
    2. Solution – go to Runner’s Roost and get fitted for appropriate shoes.
      1. Stretch your Achilles tendon and calf muscle
      2. Roll the bottom of your foot lengthwise on a lacrosse ball, tennis ball or frozen water bottle with the most pressure you can handle.
      3. Ice the bottom of your foot with an ice pack or a frozen water bottle that you can roll your foot on.
      4. Come in to the office to get adjusted to restore the arch in your foot, soft tissue work to take out the scar tissue in your plantar fascia, RockTaped to support the ligaments and tendons as well as decrease the inflammation and have us fit you for orthotics to assist your foot in proper support.
  3. Golfer’s Elbow and Tennis Elbow are pain on the inside or outside of your elbow where the muscles of your forearm attach.
    1. Cause – repeated stress, improper form or lack of warming up your body properly causes damage and inflammation to the muscles and tendons.
    2. Solution – Stretch your forearms and wrists before and after play.
      1. Ice after play or repetitive motions using your wrists.
      2. Soft tissue work including manual work (massage therapist), instruments (chiropractor) or needles (acupuncture) to decrease the scar tissue caused by repetitive motions.
      3. Ultrasound or RockTape to decrease the swelling and assist the soft tissue.
      4. Adjustment to make sure upper extremity is in the correct place.
If any of these symptoms or conditions appear for you as you begin getting into your spring and summer activities we are here to help! We will help your muscles and ligaments calm down so they can be restored to their natural state as well as give you exercises to help strengthen the area to decrease and prevent occurrences. 
Recipe of the Month
 

 
Chipotle Chicken Sweet Potato Skins

 
Prep time: 15 min
Cook time: 80 min
 
Ingredients:
  • 3 medium sweet potatoes
  • ¾ pound boneless skinless chicken breast
  • ¼ cups olive oil
  • 2 tablespoon fresh lime juice
  • 2 cloves garlic minced or grated
  • 3 whole chipotle pepper minced
  • 1 teaspoon dried oregano
  • 1 teaspoon cumin
  • 2 teaspoons chili powder
  • Salt and pepper
  • 2 cups spinach
  • 5 ounces sharp white cheddar cheese grated
  • Chopped cilantro for garnish
 
Instructions:
  • Preheat oven to 350 degrees
  • Wash your sweet potatoes and prick all over with fork
  • Bake potatoes for 50-60 minutes or until fork tender
  • Place chicken in cooking dish and rub with tablespoon of olive oil, salt and pepper
  • Place in oven with potatoes and cook for 25 minutes
  • Allow to cool and shred the chicken with a fork
  • When sweet potatoes done cut in half and allow to cool for 5-10 minutes
  • In medium bowl combine olive oil, limejuice, garlic, chipotle peppers, oregano, cumin, chili powder, salt and pepper – set aside.
  • Heat a small skillet over med heat and wilt spinach.
  • Toss spinach and chicken together – set aside and keep warm.
  • Turn oven up to 400 degrees.
  • Scrape sweet potato out of peel – leave med size layer of flesh on peel so it can stand alone and place in baking dish
  • Brush skins with a little of the chipotle sauce and bake for 5-10 minutes until crisp
  • While skins bake mix spinach, chicken and chipotle sauce together.
  • Remove skins from oven and stuff with chicken mixture and top with shredded cheese – bake for 10 minutes (or until cheese is melted)
  • Serve with fresh Greek yogurt and cilantro
 
 
Product of the Month
20% off
 
This month we have three items to assist you in preventing or healing tight, overused or worn out muscles.
 
Deep Blue Rub

A soothing blend of essential oils and moisturizing emollients that work together to soothe and cool - leaving skin soft not greasy. Great to use after a long day of skiing, after shoveling, for growing pains, pre-exercise to heat joints or to ease a tight neck after too much computer work.
An essential for a medicine cabinet or gym bag.
 
Biofreeze

A topical analgesic that uses cooling effect of menthol, a natural pain reliever, to soothe minor muscle and joint pain. It offers relief through cold therapy, which overrides the pain signals in your body, in turn decreasing pain.
 
RockTape

Decreases Pain, swelling and inflammation while delaying fatigue, normalizing muscle tone and distributing physical stress. Learn more here!
Calendar

 
Kathy – out of office 15 – 21
Beckie – out of office 16 – 20
Daylight Savings – 11
First Day of Spring - 20
In health,
 
Your 5280 Balanced Health Center Team
 
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5690 DTC Boulevard, Suite 140E
Greenwood Village, CO 80111
PH: 303-847-0905
FX: 303-847-0917
Contact | Directions | Hours

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