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I.MOVE. HEALTH AND PERFORMANCE NEWS

What is a Normal amount of pain? The answer is none, zero, zilch, nil, nada, zip!
| Dr. Dann

As a rehabilitation specialist, I am deeply committed to helping individuals regain their health and well-being after injury or illness. One of the most concerning trends I've observed is the normalization of pain in our society. Pain is often seen as a natural part of aging, or something to be endured quietly. However, this misconception can have serious consequences for both physical and mental health.

Long-term Strategies for Chronic Pain
| Dr. Dann

Dealing with chronic pain is a complex journey that often leads individuals to seek quick fixes and short-term solutions. However, taking shortcuts in managing chronic pain can have serious consequences that extend far beyond immediate relief. Let’s explore why relying on quick fixes can lead to a downward spiral and long-term ramifications.

How important is it to warm-up and cool-down?
| Dr. Dann

In our opinion, as rehab specialists, warm-ups and cool-downs are crucial components of any exercise regimen. As professionals dedicated to restoring and improving physical function, we understand the profound impact these routines have on preventing injuries and promoting recovery.

Choosing the right Rehab specialist!
| Dr. Dann

Let's delve into why selecting the right rehab specialist matters:

Why you need an agile practitioner!
| Dr. Dann

Now typically, one wouldn't think to call their doctor agile while describing them to others. But being agile, having the ability to change directions quickly, is indeed the thing that makes I.MOVE. so unique and impactful for our patients.

Avoid sitting for long periods of time
| Dr. Dann

Have you been told to STOP!? Stop walking, stop running, stop lifting, stop doing what is causing pain? Just STOP?

How’s that working for you?

If you have a job that requires you to sit for long periods of time, or have been told to not be so active by a practitioner, there are some consequences you should be prepared to face. Our bodies are not designed to sit for hours on end, in fact they are designed for movement and can get quite bent out of shape when we stop moving them regularly!

Sitting for extended periods can significantly impact your mobility and contribute to various aches and pains throughout the body. Here are just five ways it can affect you.

Misconception about chiropractors
| Dr. Dann

This is a common misconception indeed! While chiropractors are often associated with treating back pain, their scope of practice extends far beyond just the back. Chiropractic care focuses on the musculoskeletal system and its impact on general health.

Chiropractors are trained to diagnose and treat a variety of musculoskeletal conditions, not limited to back pain but also including neck pain, headaches, joint pain, and even issues with the extremities like shoulders, knees, and ankles. They use techniques such as spinal adjustments, manipulation, soft tissue therapy, and exercises to help alleviate pain, improve mobility, and enhance overall well-being.

What's your plan?
| Dr. Dann

So what's your plan?

Have you thought about how you are going to stay strong and capable as you age? Do you have a health and wellness plan to help you achieve this?

Often, people give up on continuing to strength train as they age, and here are some of the most common reasons as to why!

With each "good reason" to not train, there is an even "better reason" to continue to train!

"Shoulders back and down"
| Dr. Dann

The common cue 'shoulders back and down' is used to help people create better habits and release tension. Often the cue is used when someone rolls their shoulders forward, sits at a desk for a long period of time, or raises shoulders during times of stress or anxiousness. This cue is used to try and help people relax and release the tension in their neck, shoulders, and upper back. Sometimes this tension leads to chronic headaches, teeth clenching, and overall discomfort.

Proper shoulder alignment is essential for overall body alignment. When shoulders are rolled forward it can lead to imbalances in the spine and musculature, potentially causing discomfort or pain. Bringing the shoulders back down promotes better alignment, which can improve overall body mechanics and reduce the risk of injury during physical activities.

Not an inherently bad cue, but without context and proper execution, it can create more tension and more tight muscles. You see, in an attempt to put shoulders back and down we over-activate our back muscles which can result in more pain!

More Harm Than Good
| Dr. Dann

Of course, we all love to troubleshoot our own pain... But we could be doing more harm than good.

Yes, oftentimes we can alleviate some tightness with a better warm-up and cool-down routine! Adding a gentle stretching routine is great for keeping our bodies awake, limber, and ready for the day! But did you know you can actually cause harm by overstretching or "massaging" out pain with one of those massage gun tools?

Read this before you decide on surgery!
| Dr. Dann

Have you been told that you need surgery for what's going on and that there is no other option?

We are not saying that surgery doesn't help people in some cases; however, many people turn to surgery without exhausting other options or considering the consequences.

Stretch because you want to, not because you have to!
| Dr. Dann

Our bodies send us several signals throughout the day. When we wait for our bodies to give us signals before we address something, we are already behind the ball! Did you know that when our bodies give us the signal that we are thirsty we are actually already getting dehydrated? The signal is delayed, and now we have to come back from behind and get ourselves hydrated again!

When your muscles and joints give you signs like tightness and stiffness we think that now is the time to stretch. It's not wrong, but the BEST time to stretch would be before you NEED to stretch.

Well, why does it matter when I stretch?

Agility is the ability to change directions quickly!
| Dr. Dann

Did you know that one quick move, changing directions quickly, is how many people injure themselves as they age. As we lack mobility, we begin to lose our ability to be agile, increasing our risk of an unexpected injury.

Staying active, mobile, and agile are significant indicators of living a happy and independent life as the years go on! Physical independence affects our physical health, mental health, and social and emotional well-being!

When do you know it's time to address that pain or ache you have been dealing with?
| Dr. Dann

It's tricky sometimes to know when to take action. How do you know when it's bad enough? How do you know when your car needs a tune-up vs. a new transmission?

Well, our car lets us know, and so does our body! When the check engine light goes on it's saying, "Hey, I think we may have a problem." That is the indicator! When smoke starts billowing out of the hood, that's the "Houston, we have a big problem" signal!

The problem is, a lot of times we ignore the check engine light because it isn't bad enough yet..... and then we are left to deal with a greater issue down the road!

Now, most of us wouldn't drive our car for very long with the check engine light on without getting it checked out, so why do we do that to our bodies?

Our bodies give us indicators, clues to the fact that something isn't quite right. It ranges from a twinge to an ache, maybe throbbing in a joint, but we ignore it because "...it isn't THAT bad."

For most of us, it isn't bad, until it's REALLY BAD!

Never give up.
| Dr. Dann

Each day we are presented with a new opportunity. The sun rises anew, and it is an entirely unique opportunity to choose to live this day unlike any other. What are you going to do today to get better?

During times of adversity, we have two options, we can get better, or we can get bitter.

When we face injuries or setbacks, we can choose those times to engage the issue and press into it and become a problem solver, or we can let the issue rule us, defeat us, and get us down!

We lose muscle mass as we age.
| Dr. Dann

Did you know that we lose muscle mass as we age? This happens even if we are actively working out. After the age of 30 you begin to lose as much as 3%-5% per decade. That % increases as we age. People can lose up to 30% of their muscle mass during their lifetime according to most studies.

Loss of muscle mass can lead to increased lack of coordination and weakness.

Maintaining muscle and staying active is crucial to stay Functionally Independent as we age. Muscle strength and mass are directly correlated with functional abilities such as mobility, balance, and the ability to perform activities of daily living independently.

work through a physical impairment
| Dr. Dann

Have you given up on doing the things you love because of pain? Maybe you were able to push through it and now it is just getting too much to handle?

We hear this time and time again. After years of not being able to do what they love, people finally reach out in search of a change.

The story usually goes as follows:

Injury: We experience some pain or discomfort with a movement, it's recognizable but not life-altering.

Ignore: The pain isn't THAT bad so we continue to do the things we love with discomfort.

Have you been told to just REST your pain away?
| Dr. Dann

Have you been told to just REST your pain away?

How many times have you been told by a coach or doctor to rest an ache or pain?

Just stop! Stop moving and doing what made you hurt in the first place. "Give it Time" Maybe, just maybe if you rest enough, that nagging pain will disappear on its own.

Meanwhile, you are possibly missing out on workouts with friends, walking your dog, or playing with your kids. You can't do what you love and are feeling discouraged about losing progress and being left out.

Are adjustments making my low back pain worse?
| Dr. Dann

Do you schedule an adjustment every time your lower back flares up?

Adjustments are great, I mean they feel great!

But when it comes to the low-back, we may not want to rely on adjustments to help solve the endemic of lower back pain

Here’s why!

Over 80% of people have low-back pain because typically the lower back is an unstable structure. What this means is it moves too much causing pain with activity. 

As a result, you may feel pain every time you bend, lift, twist, etc. This is due to an unstable structure (the lower back) creating inflammation due to excess movement - moving too much.

Since adjustments increase movement between joints, frequent adjustments on the lower back may actually be contributing to your pain!

Do you ever wake up with mystery pain?
| Dr. Dann

To wake up with a pain that you didn't go to sleep with can be very frustrating and confusing. Not only can it be confusing, but it can also be scary!

Let’s face it, mystery pain is something most of us have dealt with at one time or another. Why can't I turn my neck? I was moving around just fine before I went to bed! Did I sleep wrong? Did my dog kick me in my sleep? Is it my age?

Many of us love a good mystery, but not when it comes to our health!

| Dr. Dann

Have you ever been told, "Oh, you just need to be re-aligned?" or, "You just need to be popped into place?”

The truth is, not all of our aches and pains have to do with the joints. There are many factors involved when dealing with pain from an injury.

| Dr. Dann

Half the time we are told to Ice an ache, the other half we are told to Heat it! So which solution provides the best result? Nervous, you are going to do the wrong thing and make an ache or pain worse by choosing heat over ice or vice versa?

I.MOVE. Health and Performance is now open in Clackamas / Happy Valley
| Dr. Dann

I.MOVE. (short for Infinity Movement) was opened in early 2023, driven by a passionate desire to revolutionize physical medicine. Before this venture, Dr. Dann practiced for several years adhering to the typical chiropractic practice of brief 5-10 minute appointments with an indefinite return schedule and minimal impact on people's lives outside of the office.

Recognizing the need for change, Dr. Dann embarked on a journey to do things differently and to have a larger impact on people's lives.