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Cherry Creek Wellness Center News Archive

Denver Wellness Center Tips for Proper Form and Posture While Staying Active

May 24, 2017

Do you know if you are using proper form when you are exercising? If you aren’t using proper form when getting your workout or activities in, not only are you not able to work to the best of your ability, but it could also be hard on your body. This can lead to other issues. Learn more about the reasons to have proper form, tips for posture and how using physical therapy at your local Denver wellness center to stay active can help.

Reasons to Have Proper Form

When you are playing your favorite activities, or working out, not having proper form can lead to a poor workout or injuries. This can lead to long term damage. There are methods of proper form for all types of activities, from cardio such as running or jogging to strength training. It is especially crucial to have proper form when lifting weights. Why? Your goal is to work specific muscle groups. If you are not using proper form, you are not maximizing your workout and can hurt yourself. You can find more details on proper form in the Mayo Clinic’s Weight Training: Do’s and Don’ts of proper technique.

Tips for Posture

Maintaining proper posture for every day and when working out or being active is important. Did you know poor posture can lead to headaches, fatigue, back and neck pain, nerve issues and more? Make sure you always keep your shoulders relaxed. You also want to make sure that your shoulders and ears line up. Next, make sure your head and neck do not tilt too much to one side. Also, it is important to make sure your feet are straight. If your feet are curved in or face out, you will one to correct that. By correcting some of these posture issues, not only will it help you in your everyday movements, but also in your workouts. Take time to identify what posture issues you have and then review Body Building’s Posture Power: How to Correct Your Body’s Alignment to resolve.

Using Physical Therapy to Help Staying Active

If you are looking to better your form and posture for your day-to-day tasks and activities, a physical therapist can help. While you can review on your own stretches, working with a physical therapist takes it a step further. They will ensure you are practicing stretches and exercises correctly to help you correct anything you are doing incorrectly. You will be surprised what pain and issues help you when you start to see a physical therapist. Have a sports injury? It’s critical to see a physical therapist to recover and learn proper form.

If you are looking to correct your posture, learn proper form for the activities you do regularly and more, Cherry Creek Wellness Center can help. Don’t forget that even using your smartphone can lead to posture issues. Read our guide Denver Wellness Center Explains How to Avoid Pain from Digital Devices. To get started, contact Cherry Creek Wellness Center in Denver today.

Top Car Accident Injuries and How Denver Physical Therapy Can Help

May 17, 2017

In 2016 in Denver, there was just over 9300 car crashes. Just over 1,000 of those involved injuries, while others also include fatalities. Because of the high number of injuries and fatalities, Colorado State Patrol’s Traffic Safety Statistics has a strategic plan to help reduce these injuries and fatalities. One of the ways all drivers can help with this goal is to be a defensive and vigilant driver. However, accidents happen before they are just that—accidents. In the blink of an eye, everything can change. From head and neck injuries and torn muscles to the top injuries occurring in car accidents, learn how Denver physical therapy can help.

Head and Neck Injuries

Upon impact in an accident, the force of the car hitting an object in front of it can lead to a head and/pr neck injury, especially with a head-on collision. Some drivers and passengers hit their head on a seat, dash board or steering wheel in the car. Depending how hard one hits their head, this can cause a concussion or even lead to more serious damage to one’s brain. Another injury that is common in accidents are whiplash. Upon serious impact, one’s head can be quickly thrust forward then backward. Depending on the force, it can lead to torn ligaments and muscles in the neck and upper shoulder areas. Those who suffer from whiplash may experience stiffness, headaches, a dizzy feeling and pain. In some cases, one can even experience damage to vocal cords from a quick impact.

Torn Muscles

Torn muscles are a common injury in car accidents. This occurs due to the severe impact of the crash that can lead muscle fibers and the body’s soft tissue to stretch. From here, they will become inflamed and swell. In addition, ligaments and tendons can tear as well. This can be extremely painful and if not treated, can lead to long term damage. Back injuries and strains are another common injury from a car accident. Many suffer from lower back issues post-wreck. It can lead to pain, spasms and stiffness, similar to a neck injury, and can make even the easiest and routine of activities difficult. From sitting to walking, this can be painful.

How Physical Therapy Can Help

When recovering from a car accident, some injuries require surgery while others can be treated with anti-inflammatory medication. In addition to your prescription, physical therapy can help you recover quickly. By learning various exercises or techniques, a physical therapist can help you strengthen your muscles over time. If you are injured in an accident and have minor injuries but pain, it is important to consider physical therapy as quickly as possible.

To make sure you know what to do in the case of an accident, read the DMV’s Accident Guide in Colorado. For help with injuries you sustained in a car accident, Cherry Creek Wellness Center can help. Make sure to learn how Denver physical therapy can help after a concussion. Contact Cherry Creek Wellness Center in Denver today to get started.

Do You Have TMJ Disorder? How a Cherry Creek Wellness Center Can Help

May 10, 2017

Everyone has a temporomandibular joint, known as TMJ. For many, they suffer from TMD, a disorder of the TMJ. This joint plays such a crucial role as it is made up of muscles, ligaments and more to not only help you open your mouth, but when problems arise, you can have pain all the way in your temples to deep within your neck. Learn what TMJ disorder is, signs and symptoms to watch for and how a Cherry Creek wellness center can help.

What is TMJ Disorder?

The TMJ is the hinge that connects one’s jaw. For a variety reasons, issues can happen leading to TMJ disorder. Usually this occurs when the muscles, ligaments jaw or other areas stop working as they should, or encounter minor changes, that lead to pain or clicking within the jaw. Over time these changes can occur when the alignment of one’s mouth changes from things such as hits to the face or loss of teeth or arthritis. Those who also clench or grind their teeth as susceptible of suffering from TMJ disorder.

Signs and Symptoms

There are a variety of signs and symptoms that you may not even be aware of that mean you might be suffering from TMJ disorder. Two of the largest and most recognizable signs are jaw clicking and pain in the face in the jaw and temple areas. It can progressively become worse if you eat hard-to-chew foods or hear a clicking noise when you open your mouth. But that isn’t all. Others may notice ear aches or ringing in their ears or headaches. When a person is already experiencing some of the painful symptoms of a TMJ disorder, there can be swelling in the area as well. Also, TMJ disorder spans much farther than in the jaw or temples. It can make the muscles in your neck and shoulders sore, cause vertigo or blur your vision.

Options to Help Relieve Symptoms

Many suffer from TMJ disorder without even realizing they have a problem. The pain and issues are not normal and there is relief. You can confirm a diagnosis by working with your doctor or dentist. They may take an x-ray or MRI to confirm. Your dentist might recommend a bite guard to wear at night, or even during the day, to help with the grinding or clenching. You can also ice the area, take over the counter anti-inflammatory medication, try acupuncture or work with a physical therapist. If you suffer from any of these symptoms, it is important to seek help over so you don’t have to live dealing with the symptoms. You can learn more about what TMJ disorder is and ways to help in WebMD’s write up on temporomandibular joint disorders.

While TMJ can be a nuisance and painful, there are options for relief. If you have been diagnosed with TMJ disorder and are seeking relief, Cherry Creek Wellness Center can help. Learn how TMJ treatment can help you relieve your symptoms. Work with your doctor and physical therapist to find relief from your TMJ issues.

What is Diabetes and What Prevention Steps Can You Take?

By : Lynn Tandler, NC - May 5, 2017

General Info
Diabetes is a chronic disease that affects millions of people worldwide. In fact, according to a new study based on recent national surveys, it is the third leading cause of death. The American Diabetes Foundation defines diabetes as “a group of diseases that result in too much sugar in the blood (high blood glucose).”  There are several types of diabetes. Type 1 diabetes occurs when the body does not make enough insulin. This condition can develop at any age and there is no known way to prevent it. In adults, about 5% of all diagnosed cases of diabetes are Type 1. With Type 2 diabetes the body cannot use insulin properly. It can develop at any age, and in most circumstances it can be prevented. Type 2 diabetes is the more common form of the disease. According to the Centers for Disease Control and Prevention (CDC), 29 million people (9.3%) in the United States have been diagnosed with Type 2 diabetes. More than one in every 10 adults who are 20 years or older has diabetes. For seniors (65 years and older), that figure rises to more than one in four. Another 86 million adults – more than one in three U.S. adults – have pre-diabetes, where their blood sugar levels are higher than normal, but not high enough to be classified as Type 2 diabetes.  
Risk Factors
In most cases when someone is diagnosed with Type 2 diabetes, most doctors prescribe medicine to lower blood sugar and address insulin programs. There are many different drugs prescribed, and most of these drugs are aggressive, lead to other health issues, and do not address the underlying metabolic causes or imbalances. Therefore, it is wise to consider addressing the underlying causes first.
What are the main underlying issues that cause blood glucose levels to be high and lead to diabetes? They include an unhealthy diet consisting of processed foods, refined carbohydrates, sugar sweetened foods and drinks, and too many unhealthy fats such as hydrogenated oils and trans fats. Also, lack of exercise and lifestyle factors such as chronic stress, frequently skipping meals, smoking, and excess alcohol can be contributors. These things need to be addressed to manage diabetes and limit the risks.
Significant risk factors include:
  • Older age (65 and older)
  • Excess weight, particularly around the waist
  • Family history
  • Poor diet
  • Physically inactive
  • Certain ethnicities such as African Americans, American Indians, Asian Americans, Pacific Islanders, Hispanic Americans/Latinos are at a higher risk
  • Medical conditions such as hypertension and high cholesterol
The CDC recommends that anyone over age 45 with any of the risk factors mentioned above ask for a diabetes test from their doctor.
Complications and Effects
Without weight loss and moderate physical activity, 15 percent to 30 percent of people with pre- diabetes will develop type 2 diabetes within five years reports the American Diabetes Association.  In addition, people with diabetes who do not manage their condition are at increased risk of serious health complications including the following:
  • Vision loss
  • Heart disease
  • Stroke
  • Kidney failure
  • Amputation of toes, feet or legs
  • Premature death
What can you do?
Diabetes is increasingly prevalent, but fortunately it is largely preventable. According to the CDC,  “research studies have found that moderate weight loss and exercise can prevent or delay pre-diabetes and Type 2 diabetes among adults at high risk of diabetes.” To manage diabetes, work with a nutritionist to learn how to eat healthy, what lifestyle factors to change, and an exercise program to stay active.  Dr. Osama Hamdy sums it up: “Nutrition can be used as a medicine to prevent and control diabetes in a very effective way.” You have the power and can heal by making smart choices starting today. Take charge of your health!
If you are at risk for pre-diabetes, or have been diagnosed with pre-diabetes or Type 2 diabetes and would like more information, call Lynn Tandler, Certified Nutrition Consultant in our Wheat Ridge office for a free phone consultation at 303-333-3493, ext. 2.  
Resource Guide
The Diabetes Solution by Dr. Jorge Rodriguez
How to Prevent and Treat Diabetes by Dr. Michael Murray
There is a Cure for Diabetes by Dr. Gabriel Cousens
American Diabetes Association:
Joslin Diabetes Center:
Center for Disease Control:

Do You Suffer from Dizziness or Imbalance? What it Means and Using Denver Physical Therapy

May 3, 2017

Do you ever get dizzy spells or feel as though you are losing your balance? For many Americans, these issues are caused by dysfunction of the vestibular system. Fortunately, there are options to help cope. Learn what the vestibular system is, conditions and warning signs, and how Denver physical therapy can help.  

The Vestibular System and How Balance is Controlled

The vestibular system within your body is what allows you to maintain balance. It also helps you understand the range of space between you and your surroundings and helps with your everyday motions. To create balance, your vestibular system uses your eyes, inner ear, and sensors throughout your body called “sensory receptors.” From there, all three work together to seamlessly provide you with the balance to accomplish normal tasks. Your body works in a variety of ways to help you stay in tune with gravity. For an in-depth look on how the entire system works, read about the human balance system from the Vestibular Disorders Association.

Warning Signs and Conditions

Dizziness and vertigo are some key warning signs that you may have an issue with your vestibular system. This is the feeling where you may feel as though you are losing your balance or are light headed. Some individuals suffering from dizzy spells often fall or have stiff joints. Vertigo is the feeling that you are spinning when you aren’t. For some, there are additional signs and symptoms that may mean you have a vestibular disorder. These include unusual rapid eye movement patterns and issues with movement coordination. In extreme cases, it can lead to blurred vision, stiff neck, a weak feeling, and/or slurred speech. If you have any of these symptoms, it is best to talk to your physician to investigate the issue to help you get on a path to recovery.  

How Physical Therapy Can Help

One of the ways people help to improve their vestibular disorder is through physical therapy. During work with a physical therapist, they can walk you through certain exercises to help you regain your balance and reduce symptoms with any other correlating issues. These exercises help test the three sensory areas and encourage them to start working together in tune again. Exercises can range from ways to improve balance and reduce dizzy spells to eye exercises to help you with the sense of space and coordinated motions. For those suffering from vestibular disorders, you can work with your physician and physical therapist to create a plan to recovery. While everyone is different, consistent work can help to improve symptoms.

If you suffer from a vestibular disorder and are ready to do something about your dizziness or vertigo, Cherry Creek Wellness Center can help. Your physical therapist will learn what your issues are and create a strategy that best fits your personal situation. This can include eye-head coordination tests, balance tests and more. You will learn how to manage your symptoms on your own to be more balanced and stable. To get started, learn more about our vestibular rehabilitation services and fill out a contact form.   

How Diet Changes and Specialized Physical Therapy Can Help Joint Pain

April 26, 2017

If you suffer from joint pain or inflammation, did you know that your diet can play a large role and factor in your pain? Eating a proper diet and working with a physical therapist can help relieve your pain. Learn how your diet affects your body, to reduce foods that cause inflammation, and the benefits of specialized physical therapy to help.

How diet affects the body

Many think of a poor diet only in terms of weight gain and physical appearance, but it can also affect the way you feel, sleep, and function. In addition, eating foods that are not rich in nutrients can increase the risks for illnesses, injuries, and diseases. Ideally, you will want to have a diet that is full of fruits and vegetables that are rich with vitamins, fiber, and antioxidants. Certain vitamins will naturally help a variety of factors , from clear skin to leveling out one’s cholesterol. Your plate should consist of a larger percentage of vegetables to enable you to get proper nutrients and then a smaller amount of fruit, grain and protein. Dairy can also be included with a meal, but typically in much smaller amounts than the other items on your plate. For a full guide of exactly how much you should eat of which food group, learn more about MyPlate from

Food that causes inflammation

Did you know some of the foods that you consume on a regular basis can contribute to pain due to inflammation? These foods can lead to many other risk factors such as disease, weight gain, or diabetes. The inflammation caused by certain foods may lead to joint paint and even arthritis, which is why a proper nutrition is key for being healthy and feeling great. A key food that can lead to inflammation is refined sugar. Because sugar is included in so many different foods, it is likely you are consuming it in a variety of forms. Change this by making a transition to natural sugars instead. Fried foods are also a major culprit for inflammation. For a larger list of foods that can be contributing to your joint pain, read Healthline’s “Foods to Avoid with Arthritis.

Benefits of specialized physical therapy

If you are experiencing joint pain, in addition to making changes in your diet, you can also work with a physical therapist on specialized physical therapy to relieve your pain. No matter which area you are struggling with, physical therapists have the knowledge to create a customized plan for you. They will walk you through techniques and exercises to bring you relief.

If you are looking for ways to relieve your joint pain, Cherry Creek Wellness Center can help. Our team of trained physical therapists can provide you with specialized physical therapy. Do you have a digestive disorder? Many people unknowingly suffer from digestive disorders. Learn more in our probiotics guide on how probiotics impact your body. To get started with a physical therapist, contact us today at 303-333-3493 and get started resolving your joint pain issues.

Avoid Bicycling Injuries With These Tips From Cherry Creek Wellness Center

April 19, 2017

Winter is finally over, and there’s no better way to celebrate than heading outside for a bike ride to enjoy the warmer weather. But before you hop on your bike, it’s important to understand how you can protect yourself while you ride so you don’t suffer injuries. The experienced team at Cherry Creek Wellness Center has offered these tips to help you avoid injuries on your bike:

Relax your grip.

You may feel tempted to keep a tight grip on your handlebars while you ride your bike, but try to make an effort to relax your grip. Clenching something tightly for an extended period of time can lead to pain in your hands, wrists, and forearms. Keep a firm grip on the handlebars so you can stay in control of the bike, but don’t grab the bars too tightly if you want to avoid unpleasant aches later.

Check the extension of your knees.

Before you begin to ride, sit on your bike and push one foot down as if you are pedaling forward. Now, check to see how far your knee has extended. Your knees should be slightly bent at all times when you are pedaling, even when you are in a full extension on a downstroke. If your legs are completely straight or you feel your knees locking, it means you need to adjust the height of your seat. Lower the seat an inch or two and then try this test again. If your knees are bent more than 20-25 degrees, you need to raise your seat so you are able to extend your legs more during each downstroke. See the correct cycling posture here.

Wear protective gear.

Accidents can happen to anyone—even the most experienced riders. If you are thrown off of your bike, or if another bicyclist or motorist collides into you, you could suffer devastating injuries. Not every injury is preventable, but many can be avoided with the proper protective gear. The most important piece of protective gear you can wear is a helmet, but it has to fit your head properly. When testing different helmets, remember that you want a helmet to be low, level, and snug. This means the helmet should be level on your head and should cover the majority of your forehead. Once you’ve adjusted the straps, make sure the helmet fits snugly on your head by pushing it in different directions. If it moves more than an inch in any direction, you need to either adjust the straps or buy a different helmet.

Reach for the handlebars.

Grab the handlebars and take a look at the position of your arms. Are your arms completely straight? If so, you will need to adjust the stem until you are able to achieve a slight bend in your elbows. If you don’t make this adjustment, it’s very likely that you will experience pain in your back, shoulders, and neck later on.

At Cherry Creek Wellness Center, we are devoted to helping our patients treat pain and stay healthy. Are you interested in learning more about our services?  Contact us today by calling 303-333-3493 to talk to a member of our helpful staff!

Denver Wellness Center Explains How to Avoid Pain From Digital Devices

April 12, 2017

How many hours a day are you texting friends, scrolling through social media, watching movies, browsing the web, or making phone calls? If you stop and think about it, you’re probably glued to a digital device for the majority of your day. Using a digital device can affect the way you position your body, which could lead to aches and pains later. But according to the top Denver wellness center, Cherry Creek Wellness Center, there are ways you can avoid pain from digital devices. How? Follow these tips:

Keep your chin up.

To send a text message or play your favorite smartphone game, you have to look down, bringing your chin close to your collarbone. This can lead to a condition called “smartphone neck,” which is characterized by aches and pains in the neck. Avoid this problem by keeping your chin up when using your digital devices. Instead of looking down, move the device upwards so you don’t have to strain. See the 20-second cure for “smartphone neck.”

Check your eyesight.

When using a desktop or laptop computer, do you find yourself leaning forward to read the text off of the screen? This could be because you have a problem with your eyesight. Visit an eye doctor to have your eyes checked. In the meantime, adjust the settings on your computer so the font is larger and easier to read.

Give your thumb a break.

Are your thumbs aching? It could be because you’re relying on your thumbs to send texts, tap on different screens, and scroll through websites on your smartphone. Make an effort to give your thumb a break and let your other fingers do the work for a little while. If you still experience pain in your thumbs after letting them rest, try to wear a splint to keep your thumb steady while it heals.

Take frequent breaks.

If you have to sit in front of a computer for a long period of time, plan on taking a small break every half hour or so. You don’t have to take a long break, but you should stand up by your desk and stretch out your back and shoulders. Don’t forget to do a few neck rolls as well in case you’re holding any tension here. You should also take a few moments to check your posture before sitting back down at your desk.  

Switch hands.

Do you always grip your smartphone or tablet with the same hand? Over time, this could lead to pain in your elbow and wrist. Avoid this problem by switching back and forth between your right and left hand. You should also try to avoid keeping your elbow bent in a flexed position while holding your devices to prevent aches and pains.

At Cherry Creek Wellness Center, we are devoted to helping our patients prevent and treat pain. If you are interested in learning more about our services, contact us today by calling 303-333-3493 to talk to a member of our helpful and knowledgeable staff!