Dec 2014

The holidays are a time to give back and say thank you. This year for the month of December, on Sundays we will treat all active duty and veterans for chiropractic, A.R.T. and Physical Therapy at no charge.

This complimentary service will allow many service members to receive premier care which may not have otherwise been available. We will be open from 8am to 4pm on Sundays. You can either call in advance or Walk in, although scheduling an appointment secures your spot. Please bring your military I.D. with you.

To all those who have serviced or are currently serving, Fix Body Group says “Thank you and Happiest of Holidays.”

Dec 2014

Get Treatment Before Your Annual Deductible Resets

The holiday season has arrived and your calendar is filling up with obligations. But, even though your time is already limited, it might be worthwhile to add a few appointments to your schedule. Yes, you’ll be extra busy, but you might save a significant amount of money by taking care of these appointments now, instead of waiting until 2015.
If you wait until 2015 to get treatment, you don’t take advantage of all the benefits you’ve paid insurance premiums for in 2014,
Use Up Your Existing FSA Contributions. Take Advantage of Benefits That Will Disappear or Be Reduced In 2015
We have options to finance co-pays. If you would like to learn about what options and benefits you have and can maximize before the end of the year, please reach out to our office at 619 295 9791 and ask for Wendy, our Finance manager. You can also email her directly at wendy@fixbodygroup.com

Nov 2014

Beginning on Thursday, November 13th and going through December 2nd Fix Body Group will be hosting an in house food drive for Mama’s Kitchen. At Mama’s Kitchen, they believe that everyone is entitled to the basic necessity of life — nutritious food. As a community-driven organization, they provide nutrition support to men, women, and children affected by AIDS or cancer who are vulnerable to hunger. Help us support an amazing organization by bringing in canned or non perishable foods to drop off. Every can does count! Let’s show them that the patients at Fix Body Group know how to give back to the community.

Mar 2014

If you think chiropractors simply “crack” backs, you’re not alone. There are actually many types of chiropractors who are trained in muscle work, such as Active Release Technique (ART) and Graston, are probably the best manual therapists for preventing injury and optimizing performance, that’s why there’s always a sports chiropractor on Olympic and professional sports teams.

For runners, chiropractic can be used for injury prevention because it emphasizes proper alignment of the spine, pelvis and lower extremity. The most common running-related injuries seen in our patients, which range from recreational runners to Olympians and New York City Marathon winners, are planar fasciitis, Achilles tendonitis, IT band syndrome, patella (knee) tracking problems and hip bursitis.

Our first step in treating these injuries: Search for misalignment.

Malalignment of the spine can cause unnecessary tension on one particular body part versus an equal distribution of pressure. We can’t resolve anyone’s chronic IT band problem without making sure their pelvis is in optimal alignment. Otherwise, it’ll continue to wear, tear, and put strain on that one particular body part.

WHAT CAUSES IMPROPER ALIGNMENT? Major causes of improper alignment include running in the same direction on the same course or track every day; running often on slanted surfaces, such as a beach; and not replacing shoes every few hundred miles.

Fix these training errors that cause misalignment with a few simple tweaks:

  • Vary your running surface—pavement, track, asphalt, grass, dirt, wood chips—a few times a week, and you’ll naturally run on different courses.
  • Run as close to the water as possible when on the beach, as the sand tends to be more flat there.
  • Buy two of the same type of running shoes, and switch between the pairs.

There’s a lot that contributes to improper spine or pelvic alignment, and sometimes it has nothing to do with running. It has to do with a day job, where you sit in one particular position all day and then go for a run. The muscles are in a state of tightness on one side and are lengthened on the other, and then you go for a run and your pelvis shifts.

Switch positions and seats, if possible, every 30 minutes during the day. Varied posture remains the best posture, so cross your left leg, then a half-hour later, cross your right leg; sit on top of your ankle, sit straight, and even slouch.

Try sitting on a stability ball—it challenges your abdominal muscles and allows you to rock your pelvis, which lubricates your joints. Switch between a chair and stability ball, stand, and take short walk breaks if you work in an office. One position for extended periods of time is disastrous for the spine.

Whether you run in the morning soon after rising, or in the afternoon/evening after sitting all day at work, a proper warm-up also helps prevent injury.

You need to warm up the hip in circular patterns, and you need to warm up the spine in rotary movements. You need to wake up the outer buttock muscles, called the glute medius, in order to keep your pelvis stable when you go for a run.

The best injury-preventing warm-up for runners includes exercises that support the spine, get you mobile, lubricate the joints, and break up the intra-articular adhesions that get stuck in the joint and prevent it from having fluidity  Your hip socket is a great example—you need to warm up your hips so they can move as freely as possible to respond to slips, quick changes in stride and uneven terrain.

A warm-up takes two minutes to complete; do 10 or so reps of each exercise and move to the next. Start each exercise in a standing position.

  • Diagonal leg swings: Hold on to the wall or a chair for balance. Extend your left leg straight to the side and swing it from side to side in front of your body. Repeat on right leg.
  • Hip gyros: Hold on to the wall or a chair for balance. Raise the left leg and, keeping the knee bent, circle the leg inward for 10, then outward for 10. Repeat on the other leg.
  • Side lunges: Start with feet together. Lunge to the left, keeping your right leg straight and extended and your left knee bent. Let your weight shift a bit back to keep pressure off your knee. Repeat, and then complete on right leg. This wakes up the glute medius, which helps keep your pelvis level while running.
  • Pelvic rocks: Rock the pelvis from front to back and side to side. This lubricates the joints of your lower back.
  • Backstroke arm swings: Swing your straightened arms behind you in a backstroke swimming motion. There’s a slight rotation that occurs in the shoulders when running.
  • Thoracic twists: Twist your torso to the left, twist to the right, and repeat. This movement opens your rib cage.

Move dynamically before running to prepare the body, and stretch before or after to ward off injury.

Stretch the following muscle groups: hamstrings, calves, quadriceps, hip flexors, quadratus lumborum (“hip hikers”), piriformis and low back, and make sure to do so every day that you run. Stretch for about 30 seconds on each side for each exercise. A complete stretching routine should take about five minutes.

Combined, the warm-up and stretches occupy seven minutes—not a lot of time compared to the hours you could spend on injury rehabilitation.

Feb 2014

Whether you run for performance or run for enjoyment, you should always run injury free! It’s estimated that greater than 70% of all runners will experience an injury severe enough to limit their training for greater than one week during their careers.

Fix Body Group’s new running performance clinic is aimed at runners who want to learn more about their running style and how to improve it. We believe a good running style can contribute to a speedier recovery time for running related injuries, to a reduction in the risk of future running-related injuries and to improved running performance. Some of what you will get during the camp is as follows:

  • Physiotherapy assessment of strength, flexibility and muscle balance
  • Comparison of your running style against the gait characteristics of the elite runners
  • Drills for running form and improvement
  • Strength exercises related to form
  • Discussion of shoes, gait and foot contact.

WHEN: Sunday March 2, 2014.

WHERE: Balboa Park beginning at 9 am and go to 11 am.

COST: $40. Space is limited and is available on a first come first serve basis.

To sign up please call the reception team at 619 295 9791 or stop in.

Jan 2014

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Jan 2014

As many of us are gearing up for a new year of running goals and training groups the shoe conversations are also increasing.  How do I know what shoe to wear? Do these shoes prevent injury or are they causing my problem? What do you think about minimalist shoes and should I be wearing them?

I hear these concerns and questions every day in our clinic and while they are important, the beginning of the discussion on running shoes needs to back up for a moment.  It is my belief that what shoe choices you make are of secondary importance to how your biomechanics are, how strong you are, what surfaces you train on and the volume that you do.  Don’t get me wrong, finding a good shoe that fits well, functions properly, aides in injury prevention, and sometimes even, looks good, is important.  But, if you have the perfect shoe selected, and still have weak, underactive feet or really tight hips, or run on hilly concrete surfaces, injury likely awaits you.

Running is a very difficult activity, and we need to ensure that all runners have strong stabilizing muscles, proper function of the gluteal muscles, hamstrings, and flexibility in their hip flexors and quadriceps.  Once you have this and are running at least half your volume on soft surfaces and working on proper biomechanics the shoe issue can be addressed.

For the majority of runners out there, wearing a relatively simple, neutral, cushioned trainer will be appropriate.  That’s why standard models like the ASICS Cumulus, Nike Pegasus and Adidas Boston are popular sellers year in and year out.  A cushioned shoe allows for normal foot movement, but does provide some support.  Minimalist shoes especially ones that are very light (less than 7, 9 oz for women and men respectively) are not recommended unless you are a fast runner, run exclusively on soft surface, and/or are very efficient.  We see many runners jumping into minimalist shoes without knowing how to strengthen their bodies, or how really to use these shoes.  Minimalist shoes can be a tool to improve running mechanics and foot strength, but rarely are used correctly in our experience and often cause as many problems as they alleviate.

To make good shoe choices I recommend working with someone who specializes in running biomechanics, a sports therapist, and your local running specialty store.  Stay away from extremes and fad movements if you can spot them, no matter how well intentioned.  Get multiple opinions if you need to and come to Fix Body Group for a biomechanical assessment if you can!

All the best in running for 2014!

Dec 2013

What is Kinesio Tape?

First used by acupuncturists and chiropractors in Japan, today kinesio tape is used by practitioners throughout the world to treat injuries and improve sports performance.

While the use of kinesio tape is often associated with athletes such as Serena Williams, Kerri Walsh and Lance Armstrong, the reality is that Kinesio Tape is effective for the treatment of a wide variety of problems, not just sports injuries.

What is Kinesio Tape used for?

• Achilles tendonitis
• Plantar fasciitis
• Jumpers knee (PFS)
• ACL/MCL issues
• Rotator cuff
• Groin and hamstring pulls
• Lower back issues
• Shin splints
• Tennis and golf elbow
• Pain associated with pregnancy
• Postural correction

Improving Sports Performance

While we can’t turn a 5 hour marathoner into a 3 hour runner, we do have methods to help you break the 3 hour barrier if you’re already close. When applied properly, Kinesio Tape can help athletes improve form and decrease fatigue through better blood flow. These are the two most critical aspects of increasing performance in almost any sport.

How does Kinesio Tape work?

When they manufacture Kinesio Tape, they introduce a bias into the weave of the fabric so it stretches in one direction and not the other. This creates a bio-mechanical lifting mechanism that lifts the skin away from the soft tissue underneath, which allows more blood to move into an injured area to accelerate healing and recovery.

What is Kinesio Tape made of?

Kinesio Tape is a natural-hybrid product and consists of 97% cotton, 3% nylon and uses no drugs. The adhesive is a hypo-allergenic acrylic based adhesive and contains no latex.

Can I purchase Kinesio Tape at Fix Body Group?

Yes you can! We sell Kinesio Tape in a variety of colors and styles

Can you tape me?

Yes we can! You don’t need to be an existing patient. Call the office at 619 295 9791 to schedule an appointment or just walk ins.

Dec 2013

Spark Advanced Natural Medicine is now at Fix Body Group on Tuesdays and Thursdays. Aside from doing in depth lab work, Spark offers a wide array of shots. Their top five shots are as follows:

B-Well Energy: Super energy boost with a combination of B vitamins producing long lasting natural energy, vitality.

Super immune: Cell level defense against illness plus suppresses inflammation

Belly Fat Blaster: Increase metabolism, and energy to help shed pounds

Muscle Endurance: Increase performance and function, lubricate joints, increase lung function and cell oxygen

Tissue Repair: Repair and renew muscle tissue, and increases blood flow and circulation.

Call the desk to get scheduled in!