Washington Park Chiropractic

By Dr. Jake Simpson, DC

Dorsi flexion – The motion where you pull your foot back towards your body, and the opposite of pointing your toe.  Research shows that you can help maximize performance and prevent injuries with just 20 degrees of ankle dorsiflexion.  These 20 degrees of dorsiflexion are essential for running, jumping, and even more distant movements including throwing.

Many Americans have very limited dorsiflexion in their ankles, regardless of age and activity level.  The most common reason for tight ankles is overuse in Read the rest of this entry →

“You hired two midwives, and they had you catch the baby yourself? You should get your money back,” one friend joked later.

But the truth is no amount of money could have bought what I received that day: an empowering birth that respected me and my baby. Read the rest of this entry →

By:  Dr. Lisa Goodman, DC

Scientists have discussed and disagreed over this statement for many years, however, a 2005 study has reported that there is a recognized result from not getting enough sleep and, while specific hours may vary slightly, there is a rule of thumb that should be followed.  Yes, different age groups do have different sleep requirements but these are also based upon the individual.  One person may do just fine with seven hours of sleep while someone else could require nine.

According to the National Sleep Foundation there is also something to consider and that is the interaction between the basal need and what they call “sleep debt”.  If an individual has missed a few hours of sleep for more than a few nights then they can actually owe their body those hours of sleep.  This sleep debt can then cause symptoms of sleep deprivation as if the person did not actually get their required amount of sleep that night.

Besides difficulty getting up in the morning or a feeling of sleepiness throughout the day, sleep deprivation has been linked with several Read the rest of this entry →

Jennifer Bell, RMT

Injuries to the shoulder, particularly to the rotator cuff, are debilitating and difficult to recover from. Problems may develop quickly due to an injury, or may develop slowly over time due to repetitive strain, or tendonitis. If you’ve injured your shoulder before, you know how painful and slow the recovery can be. It’s difficult to get comfortable and often impossible to sleep.

The muscles that comprise the rotator cuff and attach the shoulder blade to Read the rest of this entry →

By Dr. Lisa Goodman, DC

Over and over again when I am around a child who is lets say “cranky” I casually ask their parents when they go to sleep.  The answer is generally after 8pm and then the crankiness makes sense.  The time a child goes to sleep is just the beginning of healthy sleep habits.  Also important are the duration of sleep and the sleep quality.

Sleeping Toddler

As the mother of a 2 1/2 year old and another one on the way, sleep has become a hot topic at home and in my practice.  There are many ways to teach good sleep habits and I will suggest a few here, but the most important things to accomplish are:

1. Sleep at an early time – even 6:30!

2. Plenty of sleep – 12+ hours and never waking before 7am!

3. Restful sleep

Healthy sleep habits will lead to a child with better concentration, better mood and better temperament.  Infants and children need between 12-16  hours of sleep per day!  There are so many opinions about sleep and how to encourage it, but the method I used was absolutely, hands-down so easy and effective.  I strongly recommend that parents of infants and toddlers who need help with sleep refer to the full resource: http://www.sleepsense.net/ but I have included a few nuggets below.  Keep Reading: Read the rest of this entry →

By: Dr. Lisa Goodman, DC

Yesterday my husband and I spent about 6 hours cleaning out the garage!  Oh what fun.  Yes, we went from barely being able to fit the stroller in, to being able to fit a car in there!  What a great feeling.  But I was SORE when we were finished.  Yes, I followed the ergonomic advice I give out daily:

1. Lift with your legs

2. Sit or squat when sifting through boxes rather than bending over

3. Take regular breaks and walk around

4. Stay Hydrated

5. Make the husband do most of the heavy lfiting (I especially like that one!)

But alas, sometimes lower back pain is just going to happen.  In fact, that is a question I get often, “why did this happen?”  The best answer I have is that when we stress the body in a way it isn’t used to for a longer period of time, you will feel it.  The body also really doesn’t like awkard motion, this most often occurs with reaching, twisting or lifting in ways you aren’t used to.

Read the rest of this entry →

by Dr. Jake Simpson

Chances are you are sitting down at your computer reading this blog entry.  And there is also a good chance you may have a little back ache, some numbness or tingling in your thigh, buttock, feet and toes.  Or maybe you are just feeling a little down with a lack of energy or motivation.  Am I right?  The average American sits about 8.9 hours a day, These 8.9 hours of sitting have been described by a number of scientific experts as a “public health risk”.  To find out why, read more:

Read the rest of this entry →

 It’s common knowledge that the school cafeteria has become just another franchise; foods aren’t healthy and well-balanced. Vending machines offer chips, cookies, sodas and all kinds of other junk foods that children shouldn’t be eating. This creates a challenge to parents that many have decided to ignore.

 Accepting that it’s a lost cause many parents have rationalized that the rest of their children’s meals are healthy and nutritious so they can be lax regarding lunch. This is a misconception, considering what is being served in the majority of school cafeterias.  

  Read the rest of this entry →