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COVID 19 in Arizona

Many people in Arizona seem to be very complacent about the COVID 19 pandemic. Arizona appears to have many fewer cases than the rest of the nation. Unfortunately, Arizona lags far behind other states in testing for the Corona virus. Tests are in short supply. Testing gives us data as to how serious and widespread this disease really is. As an example, today March 14, 2020 326 cases have been reported with 5 deaths. Only 1 week ago Arizona had 20 cases and 0 deaths. This is a stunning exponential increase in only one week.

Even though our governor is not ordering shelter in place because “Arizona is not there yet. We’re not at the same stage as other states.” We have have no idea of where we really are because we have so little data. Hopefully, this will change soon since 6 drive through testing sites have opened this week.

Arizona political and public health leaders are not responding with a united front and sense of urgency to mitigate this pandemic. The number one infectious disease specialist in Maricopa county told the Phoenix City Council yesterday that she believed it was too early to close public spaces even those that the governor has closed like schools, gyms, bars and restaurants. Her recommendations go completely against the guidelines established by the CDC. This lack of clear coordinated leadership creates anxiety and uncertainty for all of us.

Covid 19 is here in Arizona. The number of cases increases exponentially daily. Don’t be complacent. Take precautions. Follow the recommendations of our country’s leading infectious disease expert Dr. Anthony Fauci and practice social distancing.

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Recipe of the Month: Chipolte Roasted Almonds

Finding healthy, crunchy, salty snacks can be a real challenge.  Even seemingly healthy snacks like packaged roasted nuts are not as healthy as they appear to be.  They are often processed with sunflower oil, cotton seed oil, safflower oil, soy or vegetable oil, which are highly inflammatory.  In addition, the seasonings and flavorings often contain additives and preservatives that mess with our digestive and hormonal systems as well as our mood.

Roasting nuts at home is easy and makes for a delicious satisfying healthy snack.  This recipe is very easy to make and takes very little time.  It satisfies those cravings for a healthy, salty, crunchy snack.

Chipotle Roasted Almonds

These healthy roasted almonds are packed with savory smoky flavor and just the right amount of spice that everyone will love.

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

Course: Snack

Servings: 20 servings

https://www.paleorunningmomma.com/wp-content/uploads/2016/12/roasted-almonds-3-189x189.jpg

Ingredients

  • 3 cups raw almonds
  • 1/2 tsp chipotle chili powder 1/4 if you prefer less spice
  • 1/2 tsp smoked paprika
  • 1 Tbsp olive or avocado oil
  • 1 tsp fine grain sea salt divided

Instructions

  1. Preheat oven to 325 degrees F and line a large baking sheet with parchment paper
  2. In a large bowl, toss the raw almonds with the oil, spices, and half of the salt. Spread out the almonds in a single layer on the parchment lined baking sheet.
  3. Roast in the preheated oven for 25-30 minutes, stirring twice throughout to allow the almonds to evenly brown.
  4. After removing from oven, sprinkle with the remaining salt (or enough to suit your taste), allow to cool on the baking sheet, then serve. Almonds are more crunchy if allowed to fully cool before eating. Store leftovers in a covered glass container in the refrigerator or at room temperature.

This recipe is from www.paleorunningmomma.com, which is an excellent site for healthy recipes.

I hope you enjoy it as much as I have. Dr. D

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The Benefits of Ear Acupuncture

The Perfect Antidote to Stress

Patients often ask why I place needles in their ears when they receive acupuncture in my clinic in Mesa, AZ.    The answer is that there are over 200 points on the ear that effect the function of our entire body.  Points on the ear regulate our organs, as well as all our body systems including the nervous system and endocrine system.  Selecting points on the ear can treat the entire body.

At the beginning of each acupuncture treatment I often choose five powerful points on each ear.  These points deeply relax the body, calm the mind and re-energize our being; bringing us back into physical and emotional balance.

The points are:

Spirit Gate: calms the mind, relaxes the body and alleviates pain.

Sympathetic: balances the sympathetic and parasympathetic nervous system- takes us out of fight or flight mode, alleviates pain.

Kidney: benefits the brain, improves memory and mental clarity, reduces mental and physical fatigue and calms fear.

Liver: reduces irritability, eases feelings of stress and melts muscle tension.

Lung:  improves circulation, eases feelings of sadness and grief.

I will be hosting an event Tuesday November 13, 2018 at 6pm, that will combine these special points with breathing and awareness techniques. This unique combination will bring participants in to a deep state of relaxation and well being.  This event will be held at Bloomm Studios, 6804 S. Kings Ranch Road, Gold Canyon, AZ 85118.  The cost is $20.00. Seating is limited.

Please call (480) 832-0966 to prepay and reserve your seat.  I look forward to seeing you at this event.

Wishing you continued good health,

Dr. Denise Jenderzak

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Cortisone Shots (Injections) for Tendon Injuries

What Every Patient Should Know

Here at my clinic that provides acupuncture in Mesa, AZ people often ask are cortisone injections bad for you?  And then the next question people ask is does acupuncture help tendonitis?   Many of my patients seek acupuncture  for tendonitis of the shoulder, elbow, wrist and knee.  Many have received cortisone injections but few understand the long term side effects of these injections.

Cortisone injections are a treatment option in biomedicine practices for pain due to tendon issues.  They can provide relief when rest, ice and non-steroidal anti-inflammatory drugs (NASAIDS) are ineffective.  They have become very popular because they can provide rapid pain relief that can last for several months.  However, this quick fix comes at a cost.

A review of approximately 48 trials published in the October 2010 medical journal The Lancet showed that patients who received cortisone injections for tennis elbow pain experienced a much lower rate of full recovery and had a higher chance of re-injury after 6-12 months.  Patients who received an average of 4 injections had an even worse outcome than patients who only received one injection.

Most tendon issues are not caused by inflammation but by a weakening and fraying of the tendon fibers due to over use, aging or diabetes. Cortisone works by interrupting neural pain receptors near the tendon so that pain is not felt.  Cortisone injections do not repair damaged tendons and at high amounts they actually prevent the production of new tendon fibers. This is why injections are not given to the same area more frequently than every 3-4 weeks and why it is recommended that patients receive a maximum of 3 injections per year into the same area. It is also not recommended that patients participate in sports that stress the area for 2 weeks after receiving a cortisone injection.

People often ask if acupuncture is effective for tendonitis.  Acupuncture not only alleviates the pain of tendon injuries but also plays an important role in healing tendons. Acupuncture increases blood and oxygen circulation to promote tendon healing.  This increased circulation also prevents age related tendon thinning and fraying. A study published in the 2015 Journal of Biological Chemistry showed that electro acupuncture actually increases collagen production and realigns the tendon fibers which leads to stronger tendons that are less vulnerable to re-injury.

Cortisone injections should be considered thoughtfully. For those of you who are struggling with tendonitis or pain due to other tendon injuries a course of acupuncture treatments can provide pain relief and strengthen the tendons to prevent re-injury.

In order to get the best results from your acupuncture treatments and insure a complete healing of your tendon injury it is important to follow all of the recommendations given to you by your practitioner and to complete your treatment plan.

Wishing you continued good health,

Dr. Denise Jenderzak

480-832-0966

References

Coombes, B. K., Bisset, L., & Vicenzino, B. (2010). Efficacy and safety of corticosteroid injections and other injections for management of tendinopathy: a systematic review of randomised controlled trials. The Lancet, 376(9754), 1751–1767. https://doi.org/10.1016/s0140-6736(10)61160-9

Panwar, P., Lamour, G., Mackenzie, N. C., Yang, H., Ko, F., Li, H., & Brömme, D. (2015). Changes in Structural-Mechanical Properties and Degradability of Collagen during Aging-associated Modifications. Journal of Biological Chemistry, 290(38), 23291-23306. doi:10.1074/jbc.m115.644310

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What is the True Value of an Acupuncture Session?

The Answer Will Surprise You

As doctors and practitioners of Chinese Medicine we often refer to ourselves as acupuncturists.  Acupuncture, however is only one of many therapies we use to help restore health and well being.  Most people are surprised to learn that Chinese Medicine is comprised of five branches: acupuncture, herbal medicine, massage therapy, nutritional and lifestyle counseling as well as therapeutic exercise.

We begin by asking questions about your condition, examining your tongue, feeling your pulses and palpating the injured area.  This examination process allows us to make a diagnosis based on the principles of Chinese medicine.  This diagnosis is unique to each patient and guides the entire treatment process.  The selection of acupuncture points, herbal prescriptions, manual therapy as well as dietary recommendations are based on your individual diagnosis.  These treatments are designed to address not only the symptoms but the root cause so that the condition is less likely to return.

In a typical session a patient may receive several therapies in one treatment.  If you were to receive these therapies separately the cost total cost would be several hundreds of dollars.  It is important to remember that during a treatment not only is your pain alleviated and range of motion restored but that your organ function is improved, sleep is more restful and your mind is more clear and relaxed. The holistic approach of Chinese Medicine provides excellent value in treating the source of your health issues.

Wishing you continued good health,

Dr. Denise Jenderzak, DACM, L.Ac.

480-832-0966

 

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Improve Your Golf Score With Dynamic Stretching

I treat a lot of golfers with acupuncture in Mesa, AZ and many golfers ask what can I do to improve my golf swing or what can I do to improve my golf game?  A big part of the problem is that before a round of golf many of us hurry from our car to the practice range, hit a few balls, practice a few chips and putts, jump in the cart and head to the first tee. Is it any wonder that it may take 3 holes to finally feel warmed up and in the zone to play?  Sadly, for most of us recreational golfers we can’t make up what we lost in the first few holes.  What if you could do a simple 10 minute warm up that would improve distance with drivers and woods and ultimately improve your golf score?

The Titlist Performance Institute did a study that found golfers who did a dynamic stretching warm up had more power and distance with their drives than those who did not do a dynamic warm up.  One person hit almost 40 yards further with dynamic stretching.

How does dynamic stretching differ from regular stretching?  Regular stretching or static stretching holds the stretch position for longer periods of time typically 20 seconds or more.  Dynamic stretching involves movements of the major joints with a very short stretch and is designed to increase circulation, mobility and activate muscles used in golf.  You should feel loose and warm after.

Dynamic stretching is best done after light cardio.  Walking quickly back and forth from the putting green to your car twice will get your body warmed up and ready for dynamic stretching.  A dynamic stretching routine is done right before playing golf, while static stretching is done after golfing.  Static stretching will alleviate the soreness and acheyness in your body after a round of golf.  If you experience pain while playing golf or after call our office for an evaluation.  Golf related injuries respond well to the treatments provided by our clinic.

The stretches described on the back of this page should not be painful.  Do not continue if the stretches cause pain.

Dynamic Stretches for Golf

  1. Balance on one leg: Hold 30 seconds and switch legs.  If this is too easy, balance on one leg with eyes closed.  Hold 30 seconds and switch legs.
  2. Front and Back Leg Swings: Holding a club in front of you with both hands, swing a leg forward out in front of you and then swing the same leg backwards. Perform the leg swings 20 times each leg twice. Make sure each swing is a nice and easy swing. You should feel gentle stretching of your hamstrings and hip flexor muscles.
  3. Side to Side Leg Swings: Holding a club in front with both hands, bring a leg out to the side and then swing the leg across your body. Swing each leg back and forth across your body 20 times.
  4. Squats: Holding club in front with both hands, keep back straight and squat as far down as is comfortable and come up to standing position.  Do 10 times.
  5. Open the Gate: Stand on your left leg while you lift your right leg up. Raise your right knee to hip level, turn it out and open away from your body. You will feel the stretch in your groin. This is referred to as “opening the gate.” Bring your knee back around in front of your body and then lower your leg. You just “closed the gate.” Repeat steps 1-3 with your right leg. Do each leg 10 ties.
  6. Hula Hoops: Circle hips as if using a hula hoop.  Do 10 times then do the opposite direction 10 times.
  7. Arm Swings: Swing arms up and down 20 times.  Swing arms across chest 20 times
  8. Rotation Club Reaches: Holding a club out in front of you with an “address” stance, slowly reach the opposite arm back to get a gentle, rotational stretch. Hold each stretch for 10 seconds. Do each side twice.
  9. Half swing rotations: Cross arms over chest. Hinge low back slightly as if in address stance.  Looking down rotate shoulders gently while keeping belly button straight.  Gradually increase rotation while keeping belly button straight. Do 20-40 times.
  10. Back Stretch: Placing both hands on a golf club centered in front of you, slowly lower your upper body down towards the ground gently stretching your back and shoulders. Be sure to keep your knees bent and your low back flat.

Try these dynamic stretches for yourself and see if your golf scores drop especially during the first several holes.

Since I provide acupuncture in Mesa, AZ, I would be remiss if I did not mention that acupuncture can alleviate muscle tightness and improve range of motion that leads to a better golf swing.  If you are experiencing pain or muscle tightness that is limiting your game and the enjoyment of golf call 480-832-0966 to schedule an appointment to get your swing back.

Stay well.

Dr. D.

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192 Miles on Wainwright’s Coast to Coast

Chinese Medicine for Long Distance Hiking

 

 

Start of Coast to Coast

Walking up from Saint Bee

I recently completed Wainwright’s Coast to Coast walk in September.  It is a 192 mile hike across northern England from the Irish Sea to the North Sea. This has been a bucket list trip for several years.  I completed the trek in 15 days and averaged between 12-14 miles per day of walking.  Some days were shorter and some longer.  I trained all summer by taking long day hikes in Flagstaff and short but steep early morning hikes here in Mesa, AZ.

Richmond Castle over half way to the end

I was tired at the end of day, but always woke refreshed and ready to go the next morning.  I credit my good energy levels to the herbal supplement Ginseng Endurance Formula which is manufactured by Golden Flower Chinese Herbs.  I took this as I was training for this trip and throughout the trek.  This formula contains ginseng, astragalus and nine other herbs that work together to boost sports performance and improve endurance.  These herbs increase oxygen in the blood, increase lung capacity, and decrease toxic metabolites that build up in the muscles.  I had great energy and no muscle soreness during the trip.

I absolutely love this supplement and have used it for previous trips and training for different events.  I always make sure to take it for endurance mountain biking events, backpacking and ski trips with a lot of climbing.  I also recommend it for my patients who are endurance athletes so that they can continue to train and perform at a high level.  If you are looking to make the most of a “bucket list ” trip or are an endurance athlete looking to gain more stamina our clinic has the experience to help you meet your goals.

Robin Hood’s Bay
Completion of Coast to Coast

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That Aching Pain Between the Shoulder Blades

It just might be a rhomboid strain

 

Ever get a nagging pain between the shoulder blades that just won’t go away?  I think we have all experienced this at one time or another.  It’s hard to avoid this type of pain in our modern life.  We are chained to our desks hunched over our computers or if we are up and walking around we are hunched over our phones.  This round shoulder posture overloads the rhomboid muscles resulting in the formation of trigger points or damage to the muscle where it attaches to the edge of the shoulder blade.  There are two rhomboid muscles.  The rhomboid minor is smaller and runs on an angle from  the spine of the 7th cervical and 1st thoracic vertebrae to the upper edge of the scapula.  The wider rhomboid major attaches below the rhomboid minor from the 2nd to 5th thoracic vertabrae to the lower portion of the scapula.  When the rhomboids are involved it feels like you just want to keep rubbing that area between the shoulder blades to make it go away.  The photo below shows the rhomboid muscles outlined in red.  The black X’s show trigger points and likely areas of muscle strain.

I recently worked with a young cross fit athlete who had injured her rhomboid minor muscle in a competition while carrying a heavy barrel.  She pushed through the pain and continued the competition but was in severe pain the next day.  By the time she made her appointment with me several years had passed.  She had tried chiropractic, physical therapy, massage and foam rolling with out success.  She had difficulty lifting even 10 pounds and had severe debilitating pain by the end of the day. She was very tender to the touch right where the rhomboid minor attaches to the shoulder blade.  After 3 treatments with precision placed needles she is now pain free.

Rowers, musicians, weight lifters, tennis players and even backpack carrying every day desk jockeys are susceptible to this type of injury.  If you are experiencing this type of pain you don’t have to live with it.  Several well placed needles may be all you need for it to go away.

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Trigger Point Acupuncture And Dry Needling

Eliminating the Hidden Cause of Pain

Trigger point acupuncture also known as dry needling is a specific style of acupuncture that extinguishes trigger points. We provide acupuncture, dry needling and trigger point dry needling/acupuncture in Mesa AZ.  Trigger points are sensitive taut bands that can be felt in the muscle tissue. These areas are more than just tender spots. When pressed they often cause a predictable pain pattern in an area far away from the area being pressed. This is called the pain referral area. Pain caused by trigger points is often a generalized deep achy pain usually located on one side of the body. Trigger points also restrict movement too.

One example of a common referred pain pattern comes from the trapezius muscle. Trigger points in the upper trapezius muscle are a major cause of tension headaches especially around the temples. Trigger points in the middle and lower muscle fibers cause pain between the shoulder blades and soreness at the top of the shoulders.

Another common referred pain pattern occurs in the infraspinatus muscle of the shoulder. The infraspinatus is one of the four rotator cuff muscles. It covers the shoulder blade and attaches on the humerus. Trigger points in this muscle cause a deep achy pain in the front of the shoulder, between the shoulder blades and down the arm. They often prevent someone from reaching into a back pocket.

In addition to the above patterns, a third referral pattern that I see quite a bit in my clinic occurs in the gluteus medius and gluteus minimus muscles. These are hip muscles located deep to the gluteus maximus. Trigger points in these muscles refer pain down the back of the thigh and down the side of the thigh and are often misdiagnosed as sciatica.

Trigger points can be caused by poor posture, trauma and repetitive stress. They can be eliminated by specific needling techniques that creates a twitch in the muscle. Applying static pressure to the trigger point for a period of 8-12 seconds several times will also alleviate trigger points.

Trigger points are often a hidden cause of pain and restricted movement. I have been working with trigger points since 1994 and actively look for trigger points when treating patients who have pain. If you are experiencing achy one sided pain that won’t go away trigger points may be the cause. We can help alleviate this type of pain.

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When Is a Pulled Hamstring Not a Pulled Hamstring?

Acupuncture Treatment for Hamstring and Not Hamstring Strains

 

baseball-hamstring

Have you ever experienced that horrible sensation of sprinting all out towards first base only to suddenly stop short while holding the back of your thigh and hobbling to first?  Or maybe you over stretched in yoga class and are now walking around stiff legged.  Maybe you always feel a chronic tightness in your hamstrings.  Or maybe you feel constant pain in  your hamstring or you have a tingling sensation in the center of this muscle.  Which of these situations is is a true hamstring issue?  Sometimes it’s hard to tell.

The hamstrings are actually a group of 3 muscles located at the back of the thigh.  All three attach at the “sits” bone of the pelvis (ischial tuberosity).  The semimembranosus and semitendinosus attach just below the inside of the knee, while the biceps femoris attaches just below the outside of the knee.  Because of the attachments to both the pelvis and below the knee, the hamstring muscles act to both extend the hip and flex the knee (imagine winding up before kicking a soccer ball).

A true pulled hamstring is actually a tear in one or more of the muscles and can happen when sprinting, running uphill, playing soccer or basketball.  Often, a tearing or popping sensation is felt along with pain, stiffness and muscle spasms.  Bruising and swelling may also occur.  Muscle strains are graded 1, 2, and 3.  A grade 1 strain is mild with a few of the muscle fibers over stretched and less than 10% of  the fibers torn.  Grade 2 is considered a moderate strain with partial tearing of 10-50% of the muscle fibers.  A depression may be felt in the area of the tear.  Grade 3 is a severe strain involving more than 50% of the muscle fibers with a large depression in the muscle.

Grade 1 and moderate grade 2 strains respond very well to acupuncture treatment.  Acupuncture alleviates spasm and tension in the muscle, reduces inflammation and pain and speeds healing.  We also use manual therapy at the appropriate time to reduce adhesion formation.

Other conditions may mimic a hamstring issue.  Strains of the adductor magnus or gluteus maximus muscles create pain near the upper attachment of the hamstrings on the pelvis.  Issues with the sacro-illiac joint can cause chronic tightness of the hamstrings.  Even an irritated nerve in the low back can cause hamstring pain.  I once had a man come into my acupuncture clinic in Mesa, AZ for severe pain in the back of his thigh.  He had been receiving deep tissue massage for weeks on his hamstring but he was still having pain.  Careful evaluation showed his pain was related to an irritated nerve in his low back.  I treated him for that and his hamstring pain resolved.

If hamstring issues are impeding your performance or preventing you from enjoying the activities you love call us and discover how acupuncture can help you.

In Motion Orthopedic and Sports Acupuncture

480-832-0966

4435 E. Broadway Rd.

Mesa, AZ 85206