Latest News from ActivCore Denver

Proper Lifting Techniques and How Suspension Training Exercises Can Help with Injuries

Using proper lifting techniques is crucial. One wrong move and you can be down for the count. If you do get an injury, there are things you can do. Learn how to properly lift in a work and gym setting and how suspension training exercises can help you in the event of an injury.

Lifting in a work setting

Whether you work in a warehouse or even in an office setting, there is the chance that you might have to lift something. In most cases, employees are lifting boxes. When lifting boxes or objects, your top priority is to lift with your legs and not your back. You will start to lift the object from the ground. Do not bend over with your lower back to pick up the object, but instead, get on its level with one knee bent on the floor. Depending on your body, you can also squat down as well. Grab a hold of the box and once you have a grip on it, begin to lift up. Again, avoid using your back and let your legs do the work. You will want to be sure to keep the box or object close to you to maintain hold of it. During the lifting process, always avoid twisting and any curvatures in your back. This can lead to an injury. Also, if you do not feel you can safely make it to the destination to drop off the item, ask for help! You don’t want to injure yourself or drop and break the object. For a guide with pictures, look at the Mayo Clinic’s “Proper Lifting Techniques” slideshow.

Gym lifting best practices

Using weights at the gym is a great way to tone. However, to accomplish your goals, you will want to be sure to maintain proper technique. This way you can reach the results you are looking for without injuring yourself. First, if you have never lifted weights before, it is important that you do your homework, take it slow and work with a trainer to teach you proper form. Start using a low amount so you know what you can handle. When getting started, be sure to warm your muscles up. Also, be sure to remind yourself of proper form as you will not want to arch your back or move your body in abnormal ways. Once you’ve started and you are working through reps, don’t speed through it as this can lead to injury. If you feel you can add more weight, add a small amount at a time.

Suspension training for injury

When it comes to lifting objects, whether it be at your workplace or gym, there is a chance you can sustain an injury. If this happens to you and you are looking for solid solutions to help you, suspension training can help. Suspension training is slow, controlled movements made using bungee ropes suspended from the ceiling. You can work with a personal trainer to learn the proper technique and exercises that will help heal your injury.

If you are looking for a great workout routine with a trainer, work with ActivCore on a RedCord Evaluation. Whether you are healing an injury or would like to try something new with your workout regimen, we can help. Contact ActivCore of Cherry Creek in Denver today to see how we can help you!

How Physical Therapy in Denver Can Help Lower Back Pain Issues

March 15, 2017

Up to 80% of Americans have lower back issues at some point in their lifetime. For some it can be for a short period of time, while others manage chronic pain for years. Lower back pain is something that can be combatted. Learn what causes lower back pain, symptoms to watch out for and how incorporating physical therapy in Denver can help.  

Causes and Injuries

Pulled muscles and strains are some of the most common types of lower back injuries that lead to pain. A strain can occur when overused and stretched. When this happens, tissues in the area can begin to tear leading to pain. The lower back is a commonly used region within the body, which can make it even more painful with every-day movements. Improper lifting techniques, sports injuries, accidents and overuse are some of the other top reasons for lower back injuries. Others may feel spasms in their back from one of these injuries that leads to back pain as well.


Pain in the lower back region is one of the key signals of a lower back injury. For some, it might be apparent that there is swelling in the area. For others, any movement or area connected to the lower back can be painful. For instance, it could lead to pain in the upper back, lower legs and thighs. Others have reported a weak feeling of the legs due to this pain. In addition, one with a lower back injury may feel spasms in the area. A burning or heated feeling may also arise upon experiencing a lower back injury. The pain can be constant, while for others it can phase in and out. Even if it is not constant, it is still important to discuss with your doctor to have the situation assessed. For more symptoms and red flags, read Spine Health’s Lower Back Pain Symptoms and Causes.

Remedies and Incorporating Physical Therapy

One does not have to live with lower back pain issues and there are things that can be done to improve your quality of life. A doctor can go into full detail on your individual situation and one of their recommendations may be physical therapy. A physical therapist can pinpoint some of the issue areas and show you specific movements to strengthen those muscles. In addition, to help relieve some of the negative effects of lower back pain, you can apply ice to the area to help reduce swelling. Stretching before exercising is another great way to avoid any more damage to the lower back.

From lower back pain to many other physical issues, ActivCore is your go-to physical therapist. We provide one-on-one physical therapy at ActivCore of Cherry Creek to help you resolve some of your lower back pain issues. In addition to traditional techniques, we also incorporate Redcord into the physical therapy process. If you are responsible for exercising during your lower back pain recovery, be sure to learn more about mastering your at-home exercises after physical therapy in Denver. Call us at 303-395-2931 today to learn more about how we can relieve your lower back pain issues.  

Lingering Pain? Abnormal Pain and how Suspension Training Can Help

March 8, 2017

Do you have pain in certain areas that just doesn’t seem to go away? If you have ongoing chronic pain, it is a sign of a larger issue. As you cope with recurring pain, it is important to have a conversation with your doctor. You can develop a pain management plan to get you through. Learn what to watch out for, the pain cycle and incorporating suspension training to help with your pain management plan.

What to Watch For

From time to time we might pull a muscle, get a bruise or many other ailments. Normally, these issues resolve themselves on their own or under the guidance of a doctor. But for others, an injury may be ongoing. Pain may also show up out of nowhere and can at times be debilitating. An injury that with persistent pain that does not improve  is a huge warning sign of an issue that requires attention. Many people have issues with back or joint pain, or muscle inflammation that can make it hard to move. It can be especially painful when vital movement systems, such as the neck, shoulders, arms, legs or back, are in pain. Pain can manifest is a variety of ways. Finding out if your pain is acute or chronic can help determine which treatment options might be best for you.

The Pain Cycle

Did you know there is a cycle to coping with pain? It all begins with an injury. In some cases, you may not even know you have injured yourself. This is where the “acute vs. chronic” area begins. From here, you begin to move differently to avoid causing your body to react to the pain you feel. During all of this, you may be overly tensing up. Combine those two together and it can make a situation even worse and can lead to spasms or other sensitivities. Ultimately, if unresolved, your pain will continually get worse. This is why it is important to speak with your doctor and work with a physical therapist to ease or heal lingering pain you are experiencing.

Incorporating Suspension Training

Physical therapy is often a solution to help manage and heal chronic pain. Suspension training is a fun and effective option to turn to. This type of training incorporates bungees suspended from the ceiling that you use your own body weight to complete various movements. You will focus on muscle areas and work on neuromuscular control. For many, this type of training helps them get back to a pain-free lifestyle. In addition, it is also a great form of exercise to continue to do even once you reduce or eliminate your pain. Check out the benefits of suspension training to see how you can incorporate it into your fitness routine.

As you work toward the goal to live a pain-free life, ActivCore can help. With us, you will receive dedicated one-on-one time from a licensed physical therapist. They will work with you on your pain areas and find a solution. What are you waiting for? Stop living a life in pain and contact ActivCore of Cherry Creek in Denver today!

​Busting Strength Training Myths and Incorporating Redcord Into Your Routine

March 1, 2017

If your exercise routine has been primarily cardio, you are missing out! Strength training is an important component to your workout routine. There are several assumptions of strength training that are simply not true. Learn some of the top myths of strength training, its benefits and how incorporating Redcord training into your normal routine can help you achieve your fitness goals.

Strength Training Myths

Many avoid strength training under the assumption that they will overly bulk up like body builders. This is not true at all! Bodybuilders have to work towards that body with several types of techniques, including lifting heavy weights, consuming massive amount of protein and workout constantly. Strength training is incredibly important to sculpt and tone. Light weights and resistance will help you achieve theses. Next, there’s the ongoing saying that muscle weighs more than fat. That’s not the case. The two weigh the same and a pound of muscle over a pound of fat will be more tone. The more muscle you build, your metabolism will increase. Last, many think that cardio burns more calories than strength training. While in one cardio session you may seem to burn a lot of calories, when you incorporate strength training into your exercise routine, you continue to burn calories throughout the day. Learn more in Shape’s 7 Stubborn Fitness Myths.

Benefits of Strength Training

Strength training is crucial for sculpting and toning your body. In addition to that and helping you burn calories throughout the day, it has many health benefits. By increasing your overall strength, you will also improve your balance and posture. Many also feel more clear when they incorporate strength training into their workout regimen. It can be a fun workout routine too as there are many different options, allowing you to never get bored of one activity. For those living with chronic pain and illness, it helps to build strength.

Incorporating Redcord

Resistance training is a form of strength training. A great way to enhance your strength training is through Redcord. This is a type of exercise used by physical therapists for over 20 years. It uses suspension and one’s own body weight to work on muscle control and stability. By incorporating this workout into your routine, you will dedicate time to perfecting motions using your own weight for resistance, making you push yourself harder. Incorporating this resistance training will also help reduce the risk of injuries in the future. It will help you accomplish this goal as you will learn better control and motion. Learn more about using Redcord training for recovery and prevention.

ActivCore is your go-to health clinic that provides a wide variety of services from one-on-one physical therapy to Redcord. So, whether you are recovering from an injury or trying to achieve certain fitness goals, ActivCore will help you achieve them. You will notice results quickly and will be happy with the changes you make. We have locations at both the Cherry Creek Wellness Center or Cherry Creek Athletic Club. Contact ActivCore of Cherry Creek in Denver today to get started.

​Staying on Track with Health Goals and How Your Suspension Trainer Will Help

February 22, 2017

The beginning of a new year is a refreshing time. There is an added motivation after the holidays to achieve your health and fitness goals. However, as time goes on, many lose sight of what they were working hard to achieve. It is important to not give up on what you set out to do just a few weeks ago. From setting realistic goals and rediscovering motivation to incorporating a suspension trainer into your routine, here are ideas to make this year the year you make it happen.

Setting Realistic Goals

No matter what your health or fitness goals are, it is important to be realistic. If you do not set goals that you can maintain long term, you are potentially setting yourself up for failure. While maintaining a healthy lifestyle requires sacrifices, they need to be feasible long term. One of the best ways to achieve this is to take things slowly and focus on one goal at a time. For instance, instead of telling yourself you are going to work out six days a week and eat a restrictive diet may get difficult long term. Start by focusing on one goal. Once you have mastered it, then you can begin to incorporate more into it. Also, when it comes to your caloric intake, make sure you are getting enough calories. Many think a 1200 per day calorie intake will lead to weight loss. In many cases, it is not enough and the body begins to go into starvation mode. To help calculate how many calories you should consume per day for maintenance or weight loss, see how many calories should you eat per day to lose weight?

Rediscover Motivation

Many lose steam with their goals around a month in. It is easy to give yourself a pass to slip up. It is important to continuously find ways to stay motivated throughout your weight loss or fitness journey. One of the best ways to stay motivated is through a buddy system. Find a person that you can help motivate or vice versa. If you have a group of people that are trying to achieve the same goals, create an online group that you can check in with each other. Make sure to create an accountability structure so everyone keeps up their work. Another way to stay motivated is to track your progress. Depending on the types of exercise you focus on, you may not see the scale move the way you like. Take pictures and measurements to give you multiple ways of showcasing your progress.

Incorporating Suspension Exercises

If you are looking for ways to switch up your workout routine to stay motivated, try suspension training! This type of training allows you to use your own bodyweight as resistance. Through a variety of exercises, you can build strength and make the changes to your body that you are looking for. It does not require a lot of space and is easy to learn.

If you are just now looking to get started on weight loss or fitness goals, make sure you are setting realistic weight loss and physical therapy goals for the New Year. To learn more and get started with suspension training, ActivCore Continuum Health Clinics can help. Contact ActivCore of Cherry Creek in Denver today to get started.