4 Tips to Prevent Running Injuries

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Beating a record. The runner’s high. Exercise. Proving you can. Community. The next race. There are a lot of reasons that people participate in the sport of running, but whether you are training to beat your PR or simply hoping to cross the finish line, the last thing you want to deal with on race day is an injury. Although we offer multiple options for treating sports-related injuries at In2it Medical, such as regenerative injections, physical therapy, osteopathic manipulation, and lifestyle recommendations, we would rather see you pushing toward your performance goals than recuperating from an injury. That’s why we’ve put together a list of 4 tips for preventing running injuries:



Train properly There’s a lot that can be said about training for different types of races, terrain, and experience levels, but here are the general rules:

  • Don’t overdo it—Don’t expect to go from little or no running to conquering that half marathon in 2 weeks. Set realistic goals that will allow you to work up to your desired performance. The quickest way to get hurt is to push yourself too quickly when you are unprepared. There are many online resources available to help you design a training plan that will get you safely to your goal.           

  • Increase mileage gradually—As a rule of thumb, only increase your mileage 5% to 10% each week. While this won’t make you 100% injury-proof, it will decrease the likelihood of you pushing yourself too far and causing injury.          

  • Warm up—Be sure to spend at least 10 minutes performing warm-up exercises before a big run. This will get your blood flowing and will flush lactic acid build-up from your muscles. Once you’re warm, stretch out each muscle group for at least 30 seconds. Warm muscles will stretch under pressure rather than tear or spasm.

  • Cross train—Your body absorbs a lot of shock while running, so strengthening other areas of the body will not only help keep you fit, but it will help counter the overall toll that running takes on your body. Building core strength can improve your balance, which can reduce the likelihood of ankle and foot injuries, while alternating training tactics can prevent overuse injuries.


Give your body the fuel it needs A car without gas or even the right kind of gas cannot run. The same goes for our bodies: without the right fuel, your muscles will be under more strain to deliver their usual performance and you may end up pushing yourself too far, resulting in injury. Despite your high calorie expenditure, don’t fill up on sugary, deep fried, or processed foods. Eating a healthy, balanced diet will give your body the fuel it needs to take you safely to the finish line. Staying hydrated with water it also very important, but over-drinking during a race can dilute your electrolytes, so talk with your trainer or doctor to find the right amount of water you should be taking in. Being properly hydrated can also stave off heat exhaustion.


Don’t forget the right gear Your shoes can make or break you (literally). Without properly fitted shoes, the shock absorbed during running can damage the structure of your feet and put strain on your ankles, knees, and hips. You can also bruise your toes and lose your toenails with too snug shoes. Specialized running stores can typically guide you in selecting the right shoes. Always race with shoes that have been sufficiently broken in but aren’t worn out, and replace shoes every 300-500 miles.


Give yourself time to recover Whether you are recovering after each training run or recovering from a minor injury, taking time to rest is crucial to avoid injuring tired muscles and tendons. Including rest days in your training schedule—a prime time for cross training—will allow your body to bounce back after each run. If you experience pain during a run that causes you to alter your gait, do not push through it. Take a break from training and start again after the pain has resolved. Following the RICE method of rest, ice, compression, and elevation when you experience minor soft tissue injuries and easing back into your training schedule beginning at 50% can prevent more severe damage.

If you do get hurt, don't delay in getting seen and treated! The longer you wait, the longer it may take you to heal, and we're committed to getting you back on your feet and running again.

5 Foods to Avoid When Reducing Inflammation

It is estimated that 5 to 7 percent of people in the Western world suffer from some type of chronic inflammatory disease.[1] According to a study conducted by the Rand Corporation in 2014, 3 out of 5 people die due to chronic diseases associated with inflammation.[2] Inflammation related diseases have become one of the greatest health risks society faces today.


While many medications and treatments exist to reduce inflammation, there are everyday ways to avoid the occurrence of inflammation. One of the biggest sources of inflammation is found in the foods that we eat. Many foods have been found to increase inflammation in the body. Here are five such foods to avoid.

Sugar and High-Fructose Corn Syrup

There are more reasons to cut sugar from your diet than just losing a few inches around the waist. Sugar and high-fructose corn syrup have been linked to many chronic diseases, but they are also associated with increased inflammation.[3]

Studies show an increased risk of developing rheumatoid arthritis in women who consume sugar-sweetened soda.[4] Sucrose, the chief component of sugar, was also shown to counteract the health effects of fish oil in decreasing inflammation. [5] In other words, eating sugar is not only a cause of inflammation, but it cancels out the health benefits that come with your efforts at eating well.



Artificial Trans Fats

Who doesn’t like french fries or potato chips? But before you take that bite, beware—those fried delectables are saturated in trans fats. Trans fats are oils that have undergone the process of hydrogenation either to preserve shelf life or due to exposure to high temperatures as in the case of fried food. While they taste great, studies have shown they significantly contribute to vascular inflammation.[6]


Processed Meat

While tasty and high in protein, meat carries with it advanced glycation end products (AGE). These are harmful compounds that are formed when protein or fat undergo a process called glycation, where they combine with sugar in the bloodstream. AGEs have also been found to accumulate in meats that have been exposed to high temperatures like those that have been grilled. As good as that BBQ tastes, the AGE found in the meat may be causing inflammation according to studies.[7]


Refined Carbohydrates

All you pasta lovers out there may want to think twice before getting that second helping of noodles. According to research out of Queen’s University, Ontario, processed carbohydrates like those found in refined flours may create an inflammatory microbiota in the upper gastrointestinal tract.[8] This insight came about while studying the diets of ancestral hominids, who maintained a relatively low carbohydrate diet, consisting mainly of potatoes and fruits. The carbohydrates in our ancestors diets also tended to be less processed, than those found in our foods today.


Vegetable and Seed Oils

Surprising to some, vegetables sources can also contribute to inflammation. However, before you toss out those carrot sticks, note that this is only referring to oils derived from vegetables and seeds such as corn, soy, or sunflower oil. These oils are referred to as poly-unsaturated fats and until recently were considered a heart healthy alternative to traditional fats derived from milk and animal products. This is due to their ability to reduce cholesterol. However, recent research has shown that cholesterol can be beneficial if sugar intake is curbed. Vegetable seed oils are high in Omega-6 fatty acids, not the healthier Omega-3 fatty acids found in other oils such as olive oil. Research suggests that high intake of Omega-6  fatty acids can actually increase chronic inflammation.[9]

[1]El-Gabalawy, H., Guenther, Lyn C., and Bernstein, Charles, N. (2010). Epidemiology of Immune-Mediated Inflammatory Diseases: Incidence, Prevalence, Natural History, and Comorbidities. The Journal of Rheumatology Supplement. May 2010, 85 2-10.

[2] Pahwa, Roma, and Ishwarlal Jialal. “Chronic Inflammation.” StatPearls [Internet]., U.S. National Library of Medicine, 4 June 2019, www.ncbi.nlm.nih.gov/books/NBK493173/.

[3] Ma, Tao, et al. “Sucrose Counteracts the Anti-Inflammatory Effect of Fish Oil in Adipose Tissue and Increases Obesity Development in Mice.” PloS One, Public Library of Science, May 20AD, www.ncbi.nlm.nih.gov/pubmed/21738749.

[4] Hu, Yang, et al. “Sugar-Sweetened Soda Consumption and Risk of Developing Rheumatoid Arthritis in Women.” The American Journal of Clinical Nutrition, American Society for Nutrition, Sept. 2014, www.ncbi.nlm.nih.gov/pubmed/25030783.

[5] Ma, Tao, et al. “Sucrose Counteracts the Anti-Inflammatory Effect of Fish Oil in Adipose Tissue and Increases Obesity Development in Mice.” PloS One, Public Library of Science, June 2011, www.ncbi.nlm.nih.gov/pubmed/21738749.

[6] Iwata, Naomi G, et al. “Trans Fatty Acids Induce Vascular Inflammation and Reduce Vascular Nitric Oxide Production in Endothelial Cells.” PloS One, Public Library of Science, Dec. 2011, www.ncbi.nlm.nih.gov/pubmed/22216328.

[7] Basta, Giuseppina, et al. “Advanced Glycation End Products and Vascular Inflammation: Implications for Accelerated Atherosclerosis in Diabetes.” Cardiovascular Research, U.S. National Library of Medicine, 1 Sept. 2004, www.ncbi.nlm.nih.gov/pubmed/15306213.

[8] Spreadbury, Ian. “Comparison with Ancestral Diets Suggests Dense Acellular Carbohydrates Promote an Inflammatory Microbiota, and May Be the Primary Dietary Cause of Leptin Resistance and Obesity.” Diabetes, Metabolic Syndrome and Obesity : Targets and Therapy, Dove Medical Press, July 2012, www.ncbi.nlm.nih.gov/pubmed/22826636.

[9] Johnson, Guy H, and Kevin Fritsche. “Effect of Dietary Linoleic Acid on Markers of Inflammation in Healthy Persons: a Systematic Review of Randomized Controlled Trials.” Journal of the Academy of Nutrition and Dietetics, Centre for Reviews and Dissemination (UK), July 2012, www.ncbi.nlm.nih.gov/pubmed/22889633.



The Danger of “Wait and See”: 4 Reasons You Shouldn’t Wait to See a Doctor About Your Pain

“It’s not that bad.”

“It only hurts if I stand for too long.”

“I don’t have the time or money right now.”

“I’ll wait and see if it gets any worse.”

Do any of these statements sound familiar? According to the National Institutes of Health, 80% of adults experience back pain at some point in their lives (that doesn’t even include neck, knee, hip, shoulder, or any other common pain sites). It’s safe to say that almost all of us will be hurting at one time or another. But not all of us will seek out the proper care and rehabilitation for that pain. Whether it’s due to cost, fear of doctors and bad news, or just busy lives in general, many people are inclined to live with pain that still allows them to function on some level. However, here are 4 compelling reasons to not wait too long before seeking help for your pain:

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1.       You will likely experience better outcomes with early intervention: Seeing a doctor earlier rather than later can increase your chances of a full recovery. Continuing to live with your pain can result in a worse injury and could even lead to surgery that was not originally needed. If your injury results in scar tissue, a doctor can also recommend ways to make sure the scar tissue builds properly and does not create stiffness and discomfort.

2.       Your quality of life is impacted longer than necessary when you wait: Living with pain also means living with limitations such as standing on the sidelines rather than participating, leaving events early, or adjusting your usual routine because your pain causes you to have less stamina. You can also cause additional problems when you compensate for the painful area by shifting weight and pressure to other body parts, leaving them at risk for overuse and strain injuries as well.

3.       You may have more treatment options than you think: Does the fear of surgery, a lengthy recovery, or pharmaceutical pain management keep you out of the doctor’s office? There are actually a wide variety of pain treatment options available now, ranging from physical therapy and bracing to regenerative medicine delivered via injection. At In2it Medical, patients are regularly assessed using ultrasound technology to ensure the correct diagnoses and treatment plans are being made, getting patients back to normal activity as soon as possible with the least invasive solution possible.

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4.       Your ability to heal can diminish with age: When pain is limiting but not debilitating, it can be easy to push it aside and focus on your other responsibilities. However, as months and even years go by, our bodies change: inflammation increases, hormones change, and cells responsible for repairing our anatomical structures slow down. If you wait too long to seek treatment, you could find that your body doesn’t heal quite as well as it used to. Instead, you may need additional treatments and could potentially never reach the same level of recovery that you would have if you had sought treatment at the time of injury.

Don’t let your pain become a problem for your future self. Seeing a doctor as soon as you suspect your pain isn’t going away on its own will ensure that you are making informed decisions about your health and paving the way for a better and faster recovery.

What is stem cell therapy and how does it work?

Osteoarthritic pain is an ever present and debilitating disorder. It can prevent individuals from pursuing activities that they used to enjoy, such as hiking or skiing. It can also prevent some from pursuing lifelong careers.

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In order to alleviate pain and prevent osteoarthritis from becoming debilitating, many procedures are available. One such procedure, called Stem Cell Therapy, can provide much needed relief to patients suffering from chronic pain due to osteoarthritis or other muscle and ligament related injuries.



What is Stem Cell Therapy?

Stem cells are the raw materials that the body uses to produce the varied cells required to maintain life. Stem cells can grow into soft tissue or hard tissue. Each stem cell in the body has the potential of creating one of the myriad of specialized cells the body requires through a process called differentiation. During this process the stem cell splits, creating daughter cells that are specialized for a particular function, such as heart tissue or bone tissue.

Researchers in regenerative medicine have studied stem cells as a possible solution to many health problems due to their special rejuvenating properties. Under the right conditions, stem cells can be used to regenerate damaged or diseased tissue. For those that suffer from Osteoarthritis, this means that damaged muscle, cartilage and ligaments in the joints can literally take on a new life, providing greater stability and relief from pain.

How does Stem Cell Therapy work?

 Human Cells Blood Cells Scan Electron Microscope

Stem cells are extracted from a patient using a process called bone marrow aspiration. During this procedure, a sampling of blood is taken from the bone marrow, usually from the pelvis region. This blood is then spun in a centrifuge to separate out the plasma from the other parts of the blood. Once separation is complete the stem cell can be extracted from what remains. This concentrated cluster of stem cells is called Bone Marrow Aspirate Concentrate (BMAC).

The physician can then inject the BMAC into the damaged region of the patient. The procedure for extracting the stem cells is done within a clinic setting and takes little over an hour. The extraction process with the assistance of local anesthesia is quite tolerable. Since the stem cells are from your own body, there is no risk of an allergic reaction. The process is natural and free from side effects.


What kind of results can be expected?

Research has demonstrated the regenerative potential of Stem Cell Therapy. In a study published by the Departments of Orthopaedic Surgery and Biomedical Engineering at Duke University Medical Center, researchers observed that injections of stem cells not only reduce inflammation, but stemmed the progression of osteoarthritis in the joint. This is due, in large part, to the rejuvenating properties of stem cells in the ligaments and surrounding tissue.

Likewise, those undergoing Stem Cell Therapy can expect a reduction of inflammation in the treatment area, as well as a reduction in the progression of osteoarthritis. This will result in less pain—both immediate and long term. The same results have been found in other types of ligament injuries such as rotator cuff, tennis elbow, plantar fasciitis, quadriceps and patellar tendon tears.

Is Stem Cell Therapy right for you?

Since Stem Cell Therapy does not require invasive surgical procedures, the treatment is ideal for those who are unable to undergo the standard surgical procedure due to the risk of complications. Stem Cell Therapy is also commonly used in cases where other standard treatments have failed.

Dr. Chappell of In2it Medical specializes in Stem Cell Therapy, using ultrasound guidance for injections in order to reduce the risk of damaging surrounding tissue. Call our trained staff to see if this kind of treatment is right for you and schedule your consultation.




Stem cell-based therapies for osteoarthritis: Challenges and opportunities


Bone marrow aspiration


Stem cells: What they are and what they do


Arthritis By The Numbers




5 Symptoms of Carpal Tunnel Syndrome

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According to the U.S. Department of Labor, Occupational Safety and Health Administration (OSHA), repetitive strain injuries such as Carpal Tunnel Syndrome are the most costly occupational health hazard. It is estimated that hundreds of thousands of Americans are afflicted with this type of injury, costing employers more than $20 billion a year in workers’ compensation.

For those afflicted, carpal tunnel can be a devastating disorder robbing them of beloved hobbies and preventing them from performing the skills they had spent so much time developing. In severe cases it can have debilitating results, leaving individuals unable to perform basic functions, like grasping a glass or holding a phone.

In order to prevent this condition from stealing away your favorite activities, it is important to be aware of the symptoms and receive the needed assistance before the condition worsens. Here are 5 symptoms of carpal tunnel to look for:


Pain and tingling in the night. Most carpal tunnel symptoms begin in the night. This is due to the position of the wrist during sleep, which is typically bent. If you frequently feel it necessary to shake out your hands when you wake up, this could be an early symptom of carpal tunnel. Consult a physician on the necessary preventive care that will ensure the symptoms do not worsen.


Swelling in the fingers. It is common for those afflicted with carpal tunnel to experience swelling in the fingers. Sometimes there is no actual swelling present. However, the sensation of swelling remains.


Weakness in the hands. As the symptoms progress, there may be a noticeable increase in the weakness in hands. Individuals will struggle opening jars, drop objects frequently, and find they are unable to make a fist. As symptoms worsen, individuals will struggle to manipulate small objects such as buttons or fasteners. It is common for carpal tunnel to cause weakening in the ligaments and muscles of the hand. In severe case, atrophie may occur to the muscles in the thumb, severely reducing dexterity.


Lack of sensitivity to hot and cold. With the weakening of muscles and the reduction of circulation, individuals suffering from carpal tunnel may find they have trouble distinguishing hot and cold with the touch of their hand or fingers. This dulling of sensitivity can increase as the condition worsens.


Shock moving up arm and into shoulder. In later stages of the syndrome, individuals will feel an electric shock or burning sensation moving up their arm and into their shoulder. At times, the pain can be unbearable. If left untreated the pain will increase and may even become debilitating.

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If you experience any of these symptoms, it is important to consult a trained physician that can help. Preventive measures can be taken for those who are starting to experience symptoms. For those who have severe carpal tunnel, a non-invasive surgical option is also available. Dr. Chappell of In2it Medical specializes in a cutting edge procedure using sonography (ultrasound). This new procedure is done right in our office (instead of a hospital or surgical center) and has a that day recovery time (versus four weeks!) that has been associated with faster pain relief. Learn more about what we can do for your carpal tunnel by watching this video.




Video Link


Carpal Tunnel Syndrome Fact Sheet


National & International Statistics for Carpal Tunnel Syndrome and Repetitive Strain Injuries of the Upper Extremity


Pain Management Without Surgery or Prescriptions

Many of us have experienced that moment of dread when we’ve turned wrong, lifted improperly, or fell, and everything changes. Injuries, pain (both acute and chronic) and recovery can turn our worlds upside down. Physical movement that used to be second nature becomes more difficult and sometimes even impossible, greatly impacting how we function in our daily lives.


Not only can pain be debilitating, but treating it often comes with tough decisions. Desperate for relief, many people utilize opioid medications, risking negative side effects and addiction. In 2017, the US Department of Health and Human Services declared an opioid public health emergency, stating that approximately 2.1 million Americans suffer from opioid addiction, with at least 130 deaths every day from opioid overdose.

Surgical intervention is also used to treat chronic pain, which can result in a lengthy recovery and opioid use as the patient trades one type of pain for another. Depending on the case, surgical outcomes could also provide pain relief but not fully restore functionality.

Sometimes, depending on the condition being treated, drug therapy and surgery are the best options. However, if you’re combating pain from a sports injury, an accident or overuse that is preventing you from engaging in your normal activities, there are all-natural pain management services available at In2it Medical that can help reduce or eliminate your pain.

Unlike opioids, regenerative injections at In2it Medical don’t just mask the pain, but they work to restore the affected area and to heal the condition causing the pain. With proper care, the injections offer a long-lasting and potentially permanent reparative process, especially if patients commit to a rehabilitative program. The healing process is gradual and progressive, with subtle initial results that usually become significant and dramatic by the completion of treatment. You will see more endurance, less pain and better function over time.  

Let’s look at three of the treatment options we offer:

Platelet Rich Plasma. According to the American Association of Orthopedic Medicine, “The body’s first response to soft tissue injury is to deliver platelet cells. Packed with growth and healing factors, platelets initiate repair and attract the critical assistance of stem cells. Platelet Rich Plasma therapy’s natural healing process intensifies the body’s efforts by delivering a higher concentration of platelets.”1

For this treatment, a small amount of the patient’s blood is collected then spun in a centrifuge to separate and concentrate the platelets. Then the platelets are injected back into the injured site. Our skilled technique at delivering the PRP with ultrasound guidance ensures positive outcomes.

Stem Cell Treatment. Every cell in the human body starts out as a stem cell. From there, the cells specialize through a process called “differentiation” to become cells of the brain, arm, lung, skin, etc. When used in regenerative medicine, they can replace unhealthy or damaged cells by becoming new, healthy versions of those same cells in the treated area. In this procedure, the stem cells are harvested from your own body with the use of local anesthesia. The process of injecting stem cells follows the same pattern as PRP.

In some cases stem cell therapy can be used as a non-surgical treatment alternative to having a surgical procedure. If surgery is unavoidable, stem cells can be used as a supplement to help reduce the recovery time of the procedure and increase the chances of the treatment being a success.

To see In2it Medical’s statement on sourcing stem cells, click here.

Prolotherapy. This treatment stimulates the body’s natural healing factors, causing new tissues to grow in injured or weakened areas. Using a slender needle, the doctor injects a natural irritant into an injury, tricking the body into repairing the problem. This allows a gradual buildup of heathy tissue, restoring the body’s original strength.

Prolotherapy uses the same physical process as Platelet Rich Plasma (PRP) to initiate and accelerate the body’s response to healing, however, Prolotherapy utilizes stimulus such as Dextrose, a concentrated sugar solution, in place of platelets to trigger healing.

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Interested in hearing more about these procedures from the doctor? Dr. Craig Chappell, founder of In2it Medical, discusses regenerative injections here.

If you are tired of suffering from chronic pain and want to avoid surgery or opioid use or improve post-surgical recovery, come visit us at In2it Medical! We can help you discover if regenerative injections are a good fit for your condition and which types can benefit you the most to get you feeling back to normal in no time. 


American Association for Orthopedic Medicine. http://www.aaomed.org/Prolotherapy-FAQs

4 Ways to Prevent Back Injuries During Pregnancy

Pregnancy can be a beautiful experience for many women. Those nine months of developing life can bring such joy. However, that joyful experience can be interrupted by unwanted pain and discomfort. According to the American Pregnancy Association, 50 to 70 percent of women experience back pain during pregnancy.


Many needlessly suffer through the back pain, seeing it merely as a part of pregnancy. But, with proper care, back pain does not need to be an enduring part of the pregnancy experience. With the right steps and proper care of a physician, the pain can be resolved and the pregnancy enjoyed to its fullest.


Back pain can occur due to many factors caused by pregnancy. As reported by Webmd, on average, women gain 25 to 35 pounds during pregnancy. This can add undue stress on the back due to the shift in the center of gravity. Another factor that causes back pain is the hormone relaxin, which is produced during pregnancy in order to loosen muscles and ligament in preparation for delivery. However, this hormone can also loosen the ligaments that support the spine. Without the support of these ligaments, injury and back pain will occur.


The following 4 tips can help prevent back injuries during pregnancy:

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Squat don’t bend. With the change in the body’s center of gravity, pregnant women are in greater danger of injury when picking up heavy objects. Women in such condition should avoid lifting heavy items, but if needed, remember to squat rather than bending over.


Don’t sleep on your back. Sleeping during pregnancy is difficult enough. It may be tempting to position yourself on your back in order to sleep better. However, this position puts strain on the back and can cause injury and pain. Try sleeping on your side, using pillows to provide support.


Wear a support belt. There are many support belts available online or at stores specializing in pregnancy apparel that help alleviate the stress on the back due to pregnancy. Support belts are often seamless below clothing and will provide the much needed relief you are looking for. Your physician may be able to provide suggestions on the support belt that will best suit you.


Physician approved exercises. If pain persists, your physician may be able to prescribe exercises that are safe and effective for strengthening your core and lower back muscles. Remember to consult your physician before pursuing any workout routines, as some exercises may be harmful to you and your baby.


If you have pain during your pregnancy, do not suffer needlessly, consult a physician. In2it Medical specializes in treating pregnancy pain without surgery or medications. Call our office and schedule your first visit.








Back Pain During Pregnancy



Back Pain in Pregnancy



We're Hiring! Medical Billing Specialist Job Opening


Insurance Claims Coding & Billing

-Review & verify automatic charges for correct and complete coding (compare charges with chart notes)
-Generate electronic claims 3-5x/week
-Evaluate when claims need additional attention. Update/correct claims and re-bill when necessary.
-Create and file appeals when necessary
-Work aged accounts - contact insurance companies as necessary to follow-up on claims processing

Patient Account Management

-Answer patient calls for questions regarding balances and statements
-Help patients interpret their EOBs and understand insurance processes
-Manage unassigned payments and apply them to outstanding balances or submit requests for refund
-Monitor patient accounts for past-due balances and arrange payment prior to collections status
-Submit aged patient accounts to collections as needed

Billing Management

-Keep insurance files up to date with current fee schedules
-Review fee schedules and reimbursements at least annually
-Maintain and update insurance contracts as needed
-Run and review billing reports monthly with Practice Manager


-1-2 years experience in medical billing
-Ability to communicate effectively with patients while providing good customer service
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3 Things You Can Change to Reduce Chronic Inflammation and Avoid Chronic Disease

If you’ve ever injured yourself or had an infection, you know that acute inflammation, with swelling, redness, and warmth, is part of the body’s healing process. It not only alerts you that something is wrong, but it helps deliver white blood cells to the affected area and restricts movement. This same process, however, can have negative effects when it becomes a chronic condition.

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Chronic inflammation is usually caused by an immune response to some sort of “threat” to the body (such as a resistant infection or gluten), although it can still be triggered when there is no real threat. It may linger after a threat is resolved or continue because a threat isn’t resolving. Regardless of what causes it, chronic inflammation is hazardous to the body because the white blood cells begin attacking healthy tissue as well. It has even been linked to serious or life-threatening diseases such as cardiovascular disease, cancer, diabetes, rheumatoid arthritis, chronic kidney disease (CKD), and chronic obstructive pulmonary disease (COPD). Symptoms of chronic inflammation include fatigue, body and joint pain, gastrointestinal complaints, skin problems, regular infections and increased mucus production.

Although this sounds scary, the good news is that chronic inflammation can be reduced through three simple lifestyle changes:

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1.       Improve Your Diet

·         Eat more anti-inflammatory foods

Foods that naturally reduce inflammation include tomatoes, olive oil, fruits (especially apples and blueberries) leafy greens, nuts, fatty fish and some spices such as ginger and turmeric.

·         Eat fewer inflammatory foods

Foods that trigger inflammation include refined carbohydrates such as white rice and white bread, lard and shortening, red or processed meats, fried foods or any other foods with trans fats and sodas or other sugary drinks.

·         Avoid processed sugar

Processed sugar, especially high-fructose corn syrup, is linked with increased inflammation as well as contributing to obesity, another inflammation trigger. Natural sugars, like those found in fruit, do not have the same inflammatory effect.

In general, Americans are at a higher risk for nutrition-related inflammation because our diet in often includes a lot of processed foods. By contrast, the Mediterranean diet is naturally anti-inflammatory.


2.       Increase Your Activity

Multiple studies have shown links to reduced inflammation and regular exercise. For best results, be sure to get 30-45 minutes of exercise—both cardio and weight or resistance training—at least 4 times a week.


3.       Reduce Your Stress

There are different kinds of stress: “good” stress, for example, can be a catalyst for progression, while “bad” stress prompts the release of excess levels of cortisol. Cortisol regulates the inflammatory and immune response, and elevated levels of cortisol can reduce its effectiveness, allowing inflammation to continue.  Habits such as meditation, visualization, and purposeful breathing are all effective at reducing stress. Taking time to relax, re-center, be active, and talk with loved ones can also improve stress levels.

Stress can also affect our ability to sleep or sleep well, and improper amounts of sleep also trigger inflammation. Making even small changes in your lifestyle to promote better sleep will help improve the level of chronic inflammation in your body and will help you cope better with stress.

Although the concept of “eat better, move more and stress less” is not a new one, the ramifications of living this lifestyle (or not living it) go far beyond just being healthy—making these changes could save your life.


If you are suffering from chronic pain, come see us at In2it Medical. We can help you understand the source of your pain and find the right pain management options for you.








Can OMT help with my pregnancy pain and is it safe?

Bassinet or crib? Jungle or forest animal décor? Eagerly awaiting baby’s arrival or struggling to cope with back pain?  

Expectant moms have a lot of decisions to make when preparing for a new baby but choosing to live with debilitating pain doesn’t have to be one of them. It’s common knowledge that pregnant women can expect some degree of pain and discomfort during pregnancy. For the safety of the growing baby, these moms are also limited in what home remedies they can use to treat their symptoms, which can make it even more frustrating. If you are dealing with this, you are not alone: nearly 70% of pregnant women will experience significant lower back and pelvic pain.  

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However, there are therapeutic treatment options available that can provide relief for your lower back and pelvic pain more effectively than a not-too-warm bath and time with your favorite body pillow. Osteopathic manipulation treatment (OMT)—which is safe for mom and baby—is offered at In2it Medical, and it can help reduce your pain and improve your body’s function during pregnancy and may even improve post-delivery recovery so you can focus on your new bundle of joy.

What is causing your pain during pregnancy? 

During pregnancy, the mother’s body undergoes a number of structural and physiological changes to accommodate a growing baby. These include:

·         The hormone relaxin is produced, which (among other things) allows your ligaments to stretch, placing more pressure on your muscles and joints.

·         The position of the pelvis changes, causing extra stretching of related muscles and the sacroiliac joints, leading to lower back and pelvic pain.

·         Your stomach grows with the baby, changing your center of gravity and adding weight to your frame, which adds stress to your joints and muscles.

·         Blood production increases, along with water and sodium retention, and blood pressure can decrease.

·         Sciatic pain can also develop as the baby moves lower into the pelvis and adds pressure to the surrounding structures and nerves.

Although these changes are a normal part of pregnancy, they can also seriously limit your daily activities, especially when paired with the fatigue, gastrointestinal complaints, and reduced mobility that often accompany pregnancy as well.


How can OMT help?

This is where OMT comes in. According to an article published in The Journal of the America Osteopathic Association, “The application of osteopathic manipulative treatment (OMT) may improve and optimize physiologic function, which can alleviate somatic dysfunctions and improve quality of life for pregnant women. If OMT is applied from the beginning of pregnancy through delivery, these hemodynamic changes can be controlled so that they may continue to provide benefits to the fetus but also be cultivated to avoid harm to the pregnant patient.”1  In short, OMT can help make all the pregnancy-related changes manageable rather than debilitating.

So, what exactly is pregnancy-related osteopathic manipulation treatment? It is the therapeutic application of manually guided forces by an Osteopathic Physician to improve physiologic function and/or support homeostasis that has been altered by your pregnancy. Your doctor will move your muscles and joints using techniques including stretching, gentle pressure, and resistance. For additional information about general osteopathic manipulation, click here.

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As Osteopathic Physicians, both Dr. Chappell and Dr. Edwards at In2it Medical are specially trained in osteopathic manipulation treatment. Dr. Edwards—who is an Assistant Professor of Osteopathic Manipulative Medicine at Rocky Vista University in Ivins, Utah, when not seeing patients—also has extensive experience in providing OMT for pregnancy-related pain and discomfort. Early on in his practice, Dr. Edwards noted that many of his patient referrals came from a nearby OB/GYN clinic:

“Being pregnant results in similar complaints that I was seeing in my elite athletes. I have had great results providing natural and safe treatment for pregnant women in pain. I have also had the opportunity to provide postpartum care, immediately following labor and delivery, with excellent results while still in the hospital.” 

Your pregnancy should be all about your excitement and anticipation as you prepare for your new baby, not struggling to make it through each day as you suffer from pregnancy-related back or pelvic pain. If pain is clouding your journey to parenthood, let In2it Medical help you find relief so you can focus on what matters the most.




1.       Lavelle, John M. “Osteopathic Manipulative Treatment in Pregnant Women.” The Journal of the American Osteopathic Association, June 2012, Vol. 112, 343-346.