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Ed Camp Chiropractic
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The Gift of Good Health!

For many of us the holiday season is one of happiness and joy. Others may find it rife with stress and aggravation, I guess it depends on ones mindset. Those for whom its a stressful time, tend to focus on everyone else and not themselves, and this is where you might intervene.

You can purchase your friends a gift certificate for either Chiropractic Care or a new pair of orthotics. If you have someone in your life complaining about their aches and pains; the gift of good health might be just what they need.
While they are busy focusing on what they might do for others, you could give them something to shift focus to themselves. What better thing to do for someone than to ease their discomfort.

Stress is often a silent killer.

If someone is rushing about trying to please their friends and family, they often forget to take care of themselves. These are the folks who try very hard to smile but alas may be hunched over, or limping through their days looking somewhat out of sorts. Often times we are the ones who see it as we are like them, paying attention to those around us. The gift of good health can be a way to help them help themselves.

If you have one of these folks in your life, do them a favor and call today at 415 922-2225 to get them a gift of good health. Believe me they will appreciate it more than you can imagine. Gift Certificates do not run out, and can be redeemed at any time convenient to the recipient. You can specify the amount of the certificate to cover as little as one visit, or multiple pairs of orthotics. The choice is yours.

I look forward to being of service to you all, and to all.... a merry holiday season.
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Inclement weather in California, who would have thought !

So, I have to do it, some driving tips for the snow. Many of us even those who have lived in the snow don’t even think about the modifications to our driving style that ought to be in place for us to safely arrive at our destination. The following are just a few.

When you are making changes in speed or directions, slow the heck down. Accelerate and decelerate slowly applying the gas or brakes with a slow even pressure. You never know when you’ll hit a sheet of ice. Every change you make in speed or direction takes longer on snow covered roads and highways.

Remember, speed is less important than arriving safely so please, whatever speeds you are used to driving at comfortably just drop it by about twenty percent and you’ll increase your reaction time to whatever may come your way. Just because its legal to go 65, perhaps 45 might be a safer alternative in a snow storm.

Increase the interval, following distance between yourself and the vehicle in front of you. Normally they say one car length for every ten miles an hour. This just won’t cut it in the snow and you don’t want to meet a new friend via a collision.

When braking, if you don’t have ABS, you need to pump the brakes lightly each time to avoid locking the wheels up forcing a skid. With anti-lock brake systems, you can apply even pressure. Don’t be alarmed if you feel some vibration, that is normal with ABS systems.

While I am not advocating the rolling stop, if you are coming to a light, and can keep just a little forward motion thereby avoiding a full stop, you will find it safer and easier to accelerate when the light changes. It’s a matter of inertia, easier to get something rolling that is rolling than from a dead stop.

Don’t floor it either when accelerating on the flats, or moving up any grade. This may break your wheel from the surface thereby causing a loss of traction. Smooth acceleration and maintaining a steady safe speed is the best course of action.

If you have a manual transmission, down shift when going down hills, use your gear ratio to help you slow down your descent.

During an active storm, perhaps the best course of action is to say home. Unless you really need to be somewhere, perhaps curling up with a book in front of a fire might be the safer option.

Lastly if you are unfortunate enough to be in a winter collision, do get yourself checked out by your Chiropractor. A little early prevention can prevent a minor injury from becoming a more chronic condition.

If you have to travel in the snow, I hope some of these tips may help you out.


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Christmas gift ideas got you stumped? If you or someone you love have painful feet, knees, hips or low back pain, a pair of custom orthotics could be the gift that keeps on giving. Relief from these discomforts that is. Just in time for the gift giving season, a pair of custom orthotics might be just the thing to give yourself or a loved one. Call 415 922 2225 today for a complimentary consultation.
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"Hello all, just an update. My carpal tunnel has totally turned around, I have no numbness or pain, and I've been like this for months. I spent several months of 3 x/week sessions with Dr. Ed Camp DC. Ed Camp Chiropractic in SF. Dr. Camp used a variety of techniques with me including adjusting, taping, electrical stim, PT exercises for homework, and perhaps most importantly a traction device for the neck and back that I would spend 20 minutes in at every visit. Prior to starting with Dr. Camp, I had a consultation with Dr. Mxxxxxxx as well, he recommended surgery for both CTR and deQuervain's syndrome surgery which I chose not to have after my success with Dr. Camp's treatment plan. I also put lighter gauge strings on my guitar. Stretches for the wrists and forearms, Stretches and Strengthening of core and back muscles to counteract the rounding forward of the upper body which happens from poor posture at the computer and while playing guitar, putting pressure on the median nerve. I’m So grateful for Dr. Camp's positive attitude. He's had extra training in extremities, and his office is lined with photos of professional athletes he has helped, in addition to some musicians. He's empathetic & intuitive as well from his years of experience playing many different sports himself, as well as performing. Can't recommend him more highly.
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Things that ought to be somewhere in every car
 
Yes, I know, you’re thinking another prepper, how many of these articles will I have to read. You may have a point however, when the chips are down, a little check list might have come in very handy not that I’ll be there going “Told you so.” But hey perhaps some folks will really appreciate this article as some point. To make this a better fit…. Or… to fit all this in your car, I’ll try to give some ideas as to where these items might be stored.

Glove Box
 
1) Flashlight with extra batteries. Or a hand crank survival flashlight. Some of us drive at night I think that’s enough on this issue.
 
2) Maps. It’s a good idea to keep a detailed map of the state you’re in and places you know you often go. Sometimes the GPS just might fail you and the good old fashioned map just might be a lifesaver.
 
3) A tire gauge. While this is not an emergency item, the one in your car is probably going to be more reliable/accurate than the ones attached to the air supply at a gas station. 
 
4) Small stash of cash. One of life’s horrible feelings that can come on quick and totally ruin your day is realizing you are out in your car, and forgot your wallet. You might need to buy gas, purchase a snack, or tip a tow truck driver. A small amount of cash goes a long way to relieving stress in this type of situation. Hide it in an aspirin jar or something of that nature.
 
Seat Back Pocket
 
1) The owners manual to your car. How many times has a light come on that you didn’t know what it meant. There is also the first time you have to change a tire and you might not be familiar with your car’s jack system. Suffice it to say the owner’s manual has a lot of information that could come in handy.
 
2) Three to six road flares. Have you ever been stuck on the side of the road. At night it can be a disaster particularly if you are half way around a corner. Place a flare at least fifty feet behind your car, and another at a hundred feet if visibility is poor.
 
3) Water and snacks like nuts or raisins. Who knows when you might get stuck or how long you might be there.
 
Trunk
 
1) If you know how to use them, a basic tool kit can be very handy.
 
2) A first aid kit. If you are in an accident, this can be the most important item on the list and in fact could save a life, perhaps your own.
 
3) Jumper cables. Yeah, I know, this ought to be a no brainer. Wasted space some of you are saying…. Until you need them.
 
3) Duct Tape. Do I need to say it ? Can fix anything !
 
4) Can of fix a flat. While not the best solution, this can often get you somewhere you can get some help.
 
5) A small fire extinguisher. If you or a loved one burst into spontaneous combustion…. OK you get it.  I know I’ve passed a few cars in flames on the side of the road. Bet they wish they had a fire extinguisher with them.
 
Winter seasonal considerations
 
Blankets, Hat, Gloves, Tire Chains and a folding shovel.


 
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What can a pair of Custom Orthotics do for extreme Pronation? 

Here is a case of a young man who had a pair of rigid orthotics that he felt were very uncomfortable. He had been wearing them for a long time as this was the only help he could come up with. After finding out about soft/functional orthotics, he decided to give them a try. Needless to say he finds them far more comfortable than his previous pair. This was a first pass with the posting the orthotic, and I would bet in a short period of time, we may actually increase the amount of posting though you can see here the improvement in the angle of his Achilles tendon.  

You can find out more about custom orthotics at: www.orthoticsf.com 
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Stand Up Paddling a sport with multiple benefits.
 
Stand Up Paddling is one of the fastest growing sports in the world and can really improve your overall fitness. The sport is also attracting people from both genders as the sales in the united states of new boards is spit almost evenly between men and women so its attracting all types to get outside, and on the water.
 
Many famous water sports legends use Stand Up Paddling as a cross training tool. Why you ask, because SUP engages almost all muscle groups simultaneously. What better way to get a full body workout. Another aspect of SUP that makes it so easy to begin is that almost any body of water can be used so you don’t have to live on the coast to enjoy it. Lakes and rivers are also great places to get your paddle on. The basic stroke is easy to master so the learning curve is not demanding, in fact you can be having fun paddling in less than an hour though I do recommend you have someone familiar with the sport introduce you to it so you have a basic understanding of how to use the paddle and get into the standing position before you go out on your own. On the other hand swimming is also a great form of exercise so no matter HOW you do it, You’ll be outdoors working out ASAP either on or IN the water.
 
SUP will give you a total body work out as the stroke emphasizes the upper body and core as its main movers. You are also using your legs as stabilizers and as the surface is somewhat unstable, you are working on balance as well. Training on unbalanced surfaces forges new neural coordination between muscle groups, enhancing the mind body connection through progressive exposure to proprioceptive input is beneficial to other dynamic activities.
 
Factors to Consider before you take the plunge  

The first thing to think about I where you are going to start your SUP adventures. If you have access to flat water such as a lake or calm bay you are going to find your first forays into the water more enjoyable. As I mentioned before, the SUP itself is nominally unstable so as you are trying to develop your technique, a rough sea may not be ideal. Though with all the bodies of water available to us, its not that hard to find a suitable area to practice.
 
Another issue is the type of board you might consider. Most of us think of the giant surfboard style as the epitome of SUP but the touring board with its higher volume and floatation may be easier to learn on. You will also find with a touring board you will gain far more forward momentum per stroke making it easier to go longer distances and greater speed. This is strictly a matter of personal preference and you can look for guidance from your local SUP retailer.   
 
Core training, I am sure you’ve heard it good for you, here’s why.
The core muscle groups are located in the stomach and lower back. They are integral to our stability, controlled motion, balance, and overall health. If you have ever had back pain there is probably instability in your core or an adverse ratio between strength of your abs vs low back. Using SUP as part of your core training will teach core muscles to fire in a coordinated fashion. This is due to the fact we have to use coordinated efforts on both sides of the board, meaning you have to paddle both sides in order to hold a straight course.  
 
Due to the fact the board is somewhat unstable, you are constantly using your core to shift body weight from one side to another as you paddle. It involves torso rotation and forward flexion, which places demands on both sides of the core muscle groups. Again I want to emphasize that SUP is demanding athletically but not difficult, and in fact you can learn the basics in about ten minutes. While the forces utilized in SUP are not intense, and in fact often smooth and fluid, forward flexion and twisting can irritate someone with a bad low back. However, if you have had a bout of back pain but are rehabilitated, SUP can be a great way to train in order to prevent future injury. If you are currently having issues, consult your health care provider before starting to paddle. 

Paddle at your own pace

One of the nice things about SUP, it can be a social or individual sport. One can choose to cruise or power through a session at ones own discretion. If you are cruising, you will feel how fluid the motion is, and not necessarily like you are exerting a lot of energy. If you decide to power through a SUP workout, you will be amazed how hard you can work yourself. Again its up to you how vigorous a workout you want. Factors to consider, this may sound stupid to many of you unless you know someone who has done it. When starting out, ALWAYS paddle upwind, and upstream, if you paddle downwind, or downstream, you may not have the energy or technique to make it back resulting in something we Delta Windsurfers call “The walk of Shame” best to be avoided at all costs. Remember that simple rule, downstream wind at your back is easy, upstream up current not so much. Always warm up for about five minutes at an easy pace and don’t forget to cool down with the same. Loading the car is NOT considered a cool down to your session.

Other reasons to try SUP

SUP is a gentle exercise that will help with fat burning and toning at the same time. There is no age where one can’t paddle in fact if you can walk and swim at all this is a sport you can do with confidence. The aerobic benefits will give you renewed energy, and the toning will raise your base metabolic rate so that you burn more fat when at rest provided you get in at least 30 minutes of exercise a week.  Adding SUP to your training will provide another way to prepare for other sports as well as the dynamic motions produced, and balance enhancing effects will carry over into any sport where strength and agility are needed.
 
There is also a zen aspect to paddling. You are out on the water free from traffic and noise and usually in beautiful surroundings. (If you find water beautiful that is.) Lets not forget the fresh air and sunlight, which aids in Vitamin D production which most Americans, are now deficient in. Yes I know skin cancer is an issue, but too much sunscreen and we are suddenly vitamin D deficient as a culture. Moderation is key here people, there’s my two cents worth on that.
 
As always thanks for reading and I hope to see you on the water.
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If you have feet, You have probably had blisters.

Virtually every person from weekend warrior to professional athletes has had a blister at one time or another. If you have had one at some point, you’ll probably have another so here are some fun facts about blister prevention and care.

The first thing we need to talk about is prevention.

What blisters are is a separation between two layers of skin that fill with fluid. They are generally caused by friction between your foot, and your sock or shoe. Most often blisters form on the heel area of the foot but they can also appear on the hands when doing physical labor or in certain sports situations. The main cause being friction, and when you add heat, moisture and repetitive motion, the end result is a blister.

So, you have a blister, what do you do now ?

With a blister, the main problem is to avoid allowing it to enlarge, or get infected. If a blister pops, you need to clean it with soap and water removing any contaminants or particulate matter that may have gotten inside. Then follow that up with a sterilization process by using Isopropyl alcohol or hydrogen peroxide. If blisters break, they tend to take a little longer to heal so the best option is to protect them with a bandage or moleskin if they remain intact. Bottom line, it they ain’t broke, try not to break them.

But wait, I don’t WANT to get a blister.

Well then, you must be a scout… preparation is the key. Phase one, prevent friction whenever possible. Wear shoes that actually fit, yeah I know sometimes the pretty ones don’t fit as well…. OK this isn’t fashion we are talking about here. Wear good socks not ones that are worn out and thinning. Thicker sports socks are also a good bet to avoid excess friction though in some cases they make the shoes tight particularly for those with wider feet. Remember, proper fitting shoes are really important not only for blister prevention but also for proper function of the feet in general. 

Are blisters dangerous ?

Usually not most blisters will heal on their own given a little time and if kept clean and sanitary. The thing we need to worry about is if infection develops, the signs of which are;
 
The two obvious signs are excessive redness around the edges of the blisters, or red lines radiating away from the site of the blister. If you DO have an infection its best if you head to your health care professional quick fast, and in a hurry. These things can spread and cause greater problems if left untreated.
 
Long story short…. Oops, too late….

Blisters in and of themselves are not an enormous health threat. However if you have any questions or concerns about a blister that doesn’t seem to be healing correctly, best to seek professional advice.
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Lots of people take NSAIDs (Non Steroidal Anti Inflammatory) for pain like they were vitamins. 

This is not really healthy as it taxes our system including causing potential issues with the stomach lining, liver, and heart. YES HEART.
 
Patients with heart health issues should stay away from NSAIDs though while heart patients have been told to use Acetaminophen (Tylenol) as opposed to other NSAIDs, there are far less damaging natural things one could try. And lets face it; Tylenol has its own risk factors including liver damage.
 
For a more natural approach, consider Tumeric and Bromelain the active ingredient in Pineapple. These natural ingredients have been known to provide anti-inflammatory properties and they may actually have heart health benefits. 
 
There has been at least one study showing that heart bypass patients had a lower risk of heart attack when taking Tumeric than those taking a placebo.
 
Over the counter pain medications have been considered by the general population to be completely safe, and many people take them indefinitely at the dose suggested by the label.  That means they are taking them every six to twelve hours daily. At this point, researchers have found that this is not advised. Particularly if you have had a heart attack in the past.
 
According to a study published in Circulation, if you have had a previous heart attack, taking Ibuprofen and Naproxen can dramatically increase the risk of a second heart attack, and increase the chance of death if you suffer one. The study stated that up to a year after the initial heart attack, twenty percent of the NSAID users died versus about twelve percent of non users. The elevated risk diminishes over time, however even four years after the initial heart attack, NSAID users still have an elevated rate of death over those who don’t use them at all.
 
This is food for thought and perhaps a good reason to think twice about taking NSAIDs if a heart attack is in your medical history.
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Five common things that can damage the brain.
 
Brain damage, I am sure all of us at one time or another have been teased about being brain damaged... well perhaps there are some things we are dealing with that could be bringing that harmless childhood banter closer to reality. Here are five things to look out for in our efforts to maintain a healthy brain.

1) Too much Stress.
Lets face it we all know someone we’d define as a stress bag… often times well, ourselves. Some of the symptoms of too much stress include poor memory, hopelessness, nervousness, and a sense that what can go wrong will. Prolonged stress will weaken the connection between neurons and thereby clouds our understanding of how and why we are in the situation we are in.

Some positive ways of dealing with stress are:
A)    Try altering the way you think. An example is this is, try switching from “I can’t do that” to “I’ll do the best I can.” Just how you talk to yourself can make matters better or worse as we can set unattainable or unrealistic self messages.
B)     Find yourself some joy. Whether its just taking a walk at sunset, or taking up a new hobby like building bird houses, or even something as simple as reading a book. Get your mind wrapped around something that makes you happy for at least a while every day if you can.
C)    Other things like taking a few deep breaths when you are in the throws of a stressful situation, or counting to ten before you respond to some person who desperately needs to hear what you are really thinking but alas shouldn’t due to how it may backlash on you, and I think we all know that person.

2) Lack of sun exposure.
Yes I know…. Skin cancer and all its issues. But we also know exposure to the sun provides us with vitamin D. The sun also helps promote serotonin which helps regulate our emotional state. It is also a reasonable assumption that while you are outside, you’ll move around a bit in your attempt to follow the sun which again will reduce stress by increasing even a little our exercise level.
 
We can supplement Vitamin D which may in fact help, but I do believe there are a lot of benefits from some nominal exposure to the sun that you can’t get in a jar or bottle.

3) Lack of sleep.
I think its common knowledge these days that Americans have a lack of sleep in epidemic proportions. This is more than a little problem to those who suffer from insomnia. There are lots of potential causes from the stress mentioned above to sleep apnea and I can’t cover all these issues in this article. People who are chronic in this arena can actually have their brains functioning in “Slow Wave” sleep while they are fully awake. Continued sleep loss can actually lead to brain cell death. This can affect balance, fine motor skills and a myriad of other deleterious effects. Yes I know, it survival of the fittest is true, with brain cell death we are getting smarter all the time. (Uh that’s a joke for those who don’t know me.)
 
Some ideas to help improve your sleep:
A) Increase your light exposure during the day… take of the sunglasses in the early AM and evening.
B) Keep the area you sleep in Dark at night. The darker the better.
C) Don’t watch TV in bed or read from back-lit devices like an I-Pad. Again too much light disrupts your sleep.
D) Keep your bedroom cool.
E) Make sure your bed is comfortable.

4) Taking sleeping pills and tranquilizers.
I know this sounds counter to the above, but taking pills to sleep has an adverse effect on brain chemistry. Sure once in a great while for a particular reason but sadly many people have become dependent on their sleep aids which has potentially serious complications. Overuse of sleeping pills and tranquilizers can lead to memory loss, dementia and even suicidal thoughts.

Alternatives to sleeping pills and tranquilizers include, more exercise, taking a melatonin supplement, Chamomile tea, meditation, and trying to set a sleep pattern by going to bed, and waking in the morning at the same time.

5) As the kids say…. TMI !! To much information.
I think its no surprise to most of us that we are on information overload. I love the pictures showing kids of old (My generation) playing outside, vs. the kids of today sitting on a park bench looking at their smart phones. The epitome of TMI. A gentleman I respect once told me “You know, our brains have only so much room and when we get near capacity, we have to forget something to put something else in. Why would you waste the limited resource with another picture of a Cat ?”  (OK I added the cat part, he used news you can’t control or do anything about. Both good points if you ask me.) Constantly cramming our brains with useless things beyond our control will result in memory lapses. So try to triage your life and blow out the things you know really won’t positively impact you or those close to you.

OK I hope this very basic primer on avoiding brain rot will be at least amusing if not helpful.

As always thanks for reading. 
 
 
 
 
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