Let’s get Pickled!

April is Pickleball Month!

Pickleball has been increasing in popularity lately, especially with the warmer weather and addition of public courts at several parks in Portland. It’s low cost of entry and minimal equipment required (just a paddle, a ball and some supportive tennis shoes) make it a fun choice for families or folks looking for a new way to be active without committing a lot of time or expense. No exclusive tennis club membership or short skirts required! (Shoes required, pleated skirts optional)

While pickleball can be a great way to get outside and get physical exercise, it can also lead to injury if some precautions aren’t taken.

Here we offer a few tips to stay safe while having fun whacking the whiffle balls at (er, we mean with) your friends.

Warm-up before hitting the court. Start with 5-10 minutes of light cardio, such as walking, jogging, trotting or sauntering. Loosen up the arms and shoulders with a few arm circles, making sure to rotate in both directions. No crooked picklers here! Prepare your lower body for the quick, side-to-side actions of diving for the ball and hitting that perfect drop by doing a few squats, lunges and lateral movements to loosen your hips and knees.

Strength training can also help reduce your risk of injury. Strengthening your shoulders, core and the muscles and tendons around your knees will help them better tolerate the increased load from dynamic physical activity. Start with using light weights, resistance bands, or even body weight only. Practice lateral lunges, planks, calf raises and crab walks. Pickled crab, anyone?

Alternate your activities and take days off. Even if Pickleball is the new BEST THING EVER, take breaks from playing (between matches, after consecutive days of play) to allow your body to recover. Alternating with other types of exercise, such as walking, cycling, swimming, and mobility exercises like yoga, will allow the body rest and recovery, and will help you become a more well-rounded, durable pickler. Or Pickleball player.

Remember, the most important thing is to have fun (!) and stop if you experience any pain during play.

Pickleball injuries can be similar to those experienced in tennis, or other racquet sports. Rotator cuff strains and lateral epicondylopathy (tennis elbow) affect the upper body, while ankle sprains and patellar tendinopathy affect the lower body.

Give us a call to schedule an appointment if you’re feeling any lingering discomfort or are concerned about a potential injury you’ve experienced while playing Pickleball, or any other sport. Our chiropractors are adept at diagnosing and treating a multitude of sports injuries and conditions to get you back on the court as soon as possible.

Dip, dive, rally and pickle on!

Whack weeds, don't whack your back!

Springtime means many of us are getting out and working in our yards and gardens again. While this can do wonders for our mental and physical health, it can also wreak havoc on our bodies if we don’t follow some good practices to stay safe and comfortable.

Here’s 5 (or more!) tips to help you maximize the fruits of your labors, and minimize the aches and pains while you minimize the invasive weeds!

Start with a warm-up before digging in!

Treat gardening like you would playing a sport, or other physical activity, and ease into it. A brisk walk for 5 minutes allows your muscles to warm up, and performing gentle exercises improves flexibility and range of motion.

Stretch your major muscle groups, including hamstrings, hip flexors, quadriceps and shoulders. Holding each stretch for approximately 30 seconds. Stretching should not be painful, so if you experience any discomfort, back off the depth of the stretch.

Choose the right tools!

Tool with longer handles, like rakes and shovels, allow you to work from a more upright position, rather than excessively bending or hunching over. Also look for tools with soft, padded or comfortable grips to lessen hand, arm and shoulder fatigue.

A long-handled rake is easier on your back

Get support when you need it!

Use tools and aids for lifting large or heavy objects. Wheelbarrows, carts or dollies can go a long way when moving things. Friends and family members can also be recruited for extra humanpower. If you do need to pick up something, start by squatting low to the ground, not bending at your waist, hold the object close to your body with both hands and straighten your legs to stand.

Maintain good posture!

Use knee pads, kneelers, chairs and other cushioning devices to make gardening more comfortable on your joints. Pivot from your feet, rather than your waist when moving from side to side. This allows your spine to maintain better alignment and puts less strain on your lower back.

Raised garden beds, hanging pots and even vertical wall gardening can bring the work closer to you, rather than you having to get into awkward or uncomfortable positions.

Take a break!

Frequent, short rest periods allow muscles and joints to recover. Varying tasks, switching movements from pruning, to weeding to planting, can also help limit the stress caused by repetitive motions. Use these breaks to rehydrate and stretch if you’ve been focusing intently on getting those stubborn weeds out!

If you’re feeling a little overworked from working in your garden this spring, give us a call to schedule an appointment and we’ll get you straightened out.

National Public Health Week

The first week of April is National Public Health Week!

Protecting, Connecting and Thriving: We Are All Public Health

NPHW focuses on a different health-related topic each day. These topics are critical to ensuring our success as a community and fostering the health of our nation and the incredible, unique individuals that comprise it. (Hey, that’s you!)

Monday’s focus is on Civic Engagement.

Civic Engagement emphasizes voting and exercising our right to participate in the democratic process that allows us to make decisions on local, state and federal levels. This affects our lives every day because we vote on things like whether our neighborhoods have walkable sidewalks, safe routes to school for kids, how much funding goes to reproductive health clinics in our states and how prepared the nation’s infrastructure is for the future.

Civic engagement also includes volunteering in your community, whether that’s through neighborhood cleanups, walking dogs at an animal shelter, or serving meals to those experiencing homelessness. Engaging with others leads to better outcomes in public health and strengthens community cohesion.

Tuesday is about Healthy Neighborhoods.

Healthy neighborhoods are all about having safe places to live, work, play, eat, sleep and grow. Neighborhoods are healthier when residents have access to fresh, healthy foods that are affordable and culturally appropriate. Living in an area free from hazards and pollution creates the building blocks for other healthy lifestyle choices. Safe sidewalks allow for exercise and pedestrian travel by walking or cycling to school or work. Green spaces, like trees and parks, help reduce pollution and rising heat, as well as offering areas to connect with our neighbors and strengthen our community bonds.

Wednesday we’re talking about Climate Change.

Climate change impacts us all, but some folks get hit harder than others. Lower-income communities, and communities of color are often disproportionately affected by climate change.

One of the ways individuals can fight climate change is by simply buying less. Be wary of fast fashion that may seem like a good deal for its low purchase price, but lacks in quality and longevity and thus contributes to increased post-consumer as well as production waste. Look for refurbished, repaired or more durable goods as well as the option to repair items rather than replace them when things get worn.

Opt for climate-friendly transportation when possible. Walk, bike, or take public transit to lessen the use of fossil fuels, and reduce the pollution caused by them. Pollution has been linked to such health concerns as heart and lung disease. Climate-forward city planning can accommodate the need for pedestrian travel, green spaces, tree canopy, cool roofing and pavement that absorbs less heat and collects less water.

Thursday’s focus is on New tools and innovations.

New innovations include such things as wearable fitness trackers and smart watches, as well as telehealth medical appointments, increased availability of vaccinations and disease testing and screenings. Recent examples of how new technologies have improved public health include the availability of at-home Covid-19 testing, pop-up vaccination sites and early detection screenings for some types of cancers.

Adults need an average of 150 minutes of physical activity each week to support mental health and help reduce the risk of physical illness, such as heart disease and diabetes. Walking is a great form of exercise that’s easily accessible to many individuals (especially if we vote for safe sidewalks and more green spaces in our neighborhoods) and new tools in fitness tracking, step counting and wellness apps make it even easier, and more fun, to get and stay active!

Friday features Emergency Preparedness.

Emergencies, such as natural disasters like fires, floods, earthquakes and tsunamis can happen without much warning. Be better prepared for these events by having an emergency supply kit, including items like clean water, non-perishable foods, clothing and first-aid supplies. Emergency preparedness involves having a plan in place, including an evacuation route and an alternate route, as well as determining where to meet if your family gets separated. Educating younger folks on preparedness can help lessen the stress and fear associated with an emergency if one happens. Routinely testing smoke alarms and carbon monoxide detectors, as well as getting comfortable with practice drills can help make an emergency situation more manageable.

National Public Health week exists because we want everyone to know they can make their communities healthier, safer and stronger by supporting and staying engaged with one another. When we connect with each other, with everyone from our neighbors to our lawmakers, we can build relationships that protect our health and enrich our lives. We’re encouraging everyone — public health professionals, students, elected leaders, activists and the public — to step in and do what they can to make our world a more equitable, safe, healthy and just place. We hope you’ll join us so we all can thrive together.

Alison Hardin Ceramics

For the rest of December, our talented ceramic Artist, Alison Hardin, has provided some beautiful new pieces that would make lovely gifts this Holiday season.

A handmade tea kettle and vase

Alison has been making ceramic art for over 25 years in Portland, where she is inspired by the natural beauty that she explores. While raising her two children, she has also been teaching clay arts to youth in local schools. Her focus on hand-building with clay allows her to explore the boundaries of functional forms that are then surrendered to the wood kiln. The woodfiring compliments her forms revealing beauty in imperfection

Two handmade cups on a tray

“Each ceramic piece I create has its own story – its own beginning, its own journey in the kiln, and its own end. I start with smooth slabs of clay and add texture by pressing the surfaces with fabric, leather, leaves, pine cones, shells, stamps, kitchen utensils, or other found objects. Inspired by the natural beauty that surrounds me, I hand-build each piece, molding slabs together to create forms suggestive of both natural and man-made worlds – human figures, tree trunks, clothing or manufactured items.”

A handmade vase with buttons

“While creating pieces is a more solitary activity, I enjoy the community aspect of wood firing for completing the pieces. Woodfiring requires a team of 12 or more artists to load and stoke the kiln with wood for 1 to 7 days. Much of my work is fired in an anagama wood kiln which is a long, Japanese-style, cave-like kiln designed to help encourage the river r of flame to etch the unglazed pots with unpredictable splashes of earthy color. Ash drops and melts on the front and shoulders, adding layers of color and shine.

After tending the kiln for 3 to 6 days and nights, we open the kiln to reveal the fire-kissed pots. Each one-of-a-kind piece made of earth, fire and chance is now ready for the end of its story, perhaps in your home or in the home of someone you love.”

A handmade bottle