Mar 142017

How are you faring with the blizzard outside?

Here are 5 simple things you can do to reduce injury while clearing snow.

1. Hydrate! Water or herbal tea. It’s cold and it’s windy, you likely won’t sweat or feel it if you sweat. Even mild dehydration mixed with heavy physical activity can increase fatigue, and increase perceived effort. Snow removal is hard enough, why make it feel even harder?
2. Warm Up Exercises: Would you do a high intensity workout without a warm up? Shoveling or Snow Blowing are high intensity exercise. Before heading outside do one round of the pointer exercise.

Pointer: Start with hands and knees on the ground. Slowly raise the right leg and left arm. Hold for 5-10 seconds. Slowly bring them back to the floor and raise your left leg and right arm and hold for 5-10 seconds. Repeat 10 times.


3. Traction: Does your footwear have traction? If not, do you have microspikes to add to them? It might be too late for this storm, but if you live in New Hampshire, it might not be a bad investment in having a pair with your winter gear. Be careful. Falls can cause more structural injuries than just simple bruises. Pulled muscles, out of alignment hips, and rotator cuff sprains.
4. Small Chunks: Don’t forget to take breaks, come inside, warm up, drink water, eat a healthy snack. The goal is to finish but there is no medal at the end to compete for. Remember, it’s not a sprint, it’s a marathon.
5. Stretch & Soak: Don’t forget post activity care. Stretch out areas that tightened up while working, soak in a hot tub with 1-3 cups of Epson salts, then stretch your legs, back and shoulders.

Get a copy of Strengthening the Rotator Cuff by joining the email list.

Sign Up for Email Updates
Schedule as a New Patient



 Posted by at 4:56 pm
Feb 132017

Last Friday Dr. Johanna had the opportunity to experience a cycle class at All Out Cycle to benefit Girls On the Run.

(added 2/6/2018: Support Carolina’s Boston Marathon fundraising for Impact Melanoma)

The class was led by a staff trainer, Valerie, and lasted approximately 50 minutes. When I arrived, I had to register for the class, as I hadn’t done so online. I picked out my bike for the class as well. Apparently most people there liked to hide in the back. Valerie helped myself and a few others unfamiliar with the bikes, with adjusting for seat height, handle bar distance, and pedal clips. Valerie’s shoes clipped into the pedals, she attached straps to the pedals for me to strap to my sneakers. Taking the time to help with the bike set up, was a great help at putting the new experience in a new location awkwardness at ease.

As for the actual class, the lights went down, so being in the back didn’t matter. Valerie was pretty much the only one you could see. We turned on the small monitors on the bikes that synced up with Valerie’s bike, and kept track of our relative distances with each other. We went through a routine that my friend had designed, that was as close to biking a 7 mile race without leaving your spot. Valerie did a great job explaining each change of the routine along with making everyone feel comfortable. Due to a meniscus injury last year, I found position two cycling, standing on the cycle, was more difficult and opted to stay seated for most of those parts of the class. I never felt out of place or singled out for doing so. I never felt in anyway as I was failing at the exercise because I had difficulty with some of the activities. I absolutely felt challenged. The music helped get through the moments when I’d look at the timer on my bike and calculate how much longer I had.

Overall I had a great experience and will likely be back again. I recommend trying this out, a lot more fun than sitting on a bike at the gym alone and more social than playing the dragon catching game on my bikes at the YMCA. As of writing this post, there is a code to try a free class on their website.  The regular cost for the class is $17, and at that price, I’m sure I’ll be back to take the class again.

Important things to know before you go. Booking online will likely speed up your check in process. Bring a water bottle, you are going to need it. If you forget, they have bottles for sale there. Sweating happened for all of us, they have towels to grab(and hampers to ditch them in). I didn’t check out the bathroom to see if they have showers. Ask for a seat pad. I saw them innocently sitting on a bench by the door to the studio, but failed to ask for one. That would be my one regret, many of the regulars have pants designed with padding already, my natural padding was not enough.

Christine is running the Boston Marathon this April and raising money for Girls on the Run.  This class was a fundraiser to help her raise money, I’ll make sure to support Christine’s continued fundraising through fitness classes.

Do you have a fitness class you want Dr. Johanna to review? Contact the office with details.

Get a copy of Strengthening the Rotator Cuff by joining the email list.

Sign Up for Email Updates
Schedule as a New Patient



 Posted by at 1:19 pm
Jan 262017

“Excuse me, but why did you pin more fabric on that shoulder than you pinned on the other side?”

Lori Del Genis of assisting a bride with a dress Lori designed.

I asked a seamstress back in 2001, as she pulled up the fabric and pinned it over my shoulder. I was not aware that one of my shoulders was higher than the other.  Or that this was even be a thing that could happen. The seamstress dismissed my question, because in her words “Honey, it’s like that on everyone”. Flash forward a few years, I had started chiropractic care, and my next gown did not need that alteration.  My shoulders, were the same height and in alignment.

Uneven shoulders can be an indication of a structural shift in your body. A structural shift is an abnormal alignment, a motion that causes stress on your body. That stress takes away from your body’s ability to deal with, or adapt to the outside stress of your life.

Someone with a structural shift might experience headaches, neck pain and stiffness, low back pain, and other secondary conditions. Consider the alignment of your car tires. If the alignment has shifted, not only will your tires wear out faster and unevenly, but driving could require more effort as you have to compensate for the pull of the wheel.

The best way to determine if you have a structural shift is to try Neurostructural Chiropractic.  Call Catalyst Chiropractic today to schedule your complimentary consultation to discuss if you have a Neurostructural Shift. 603-791-0222.

Get a copy of Strengthening the Rotator Cuff by joining the email list.

Sign Up for Email Updates
Schedule as a New Patient



 Posted by at 9:45 am
Oct 312016

74521_442476871852_5637341_nHalloween is a lot of fun with dressing up and meeting all of your neighbors. The downside is dealing with the fallout of too much candy. While some children may do a good job saving and slowly eating their Halloween candy, others will want to eat it all at once. This leads to tummy aches, crankiness as their body attempts to balance out sugar spikes, increased inflammation and of course potential dental issues later on. If your child has had dental work, they may have restrictions on what kinds of candy they can eat adding to the problem. Just taking the candy away with the accurate but to a small child nebulous “It’s bad for you” will likely lead to tantrums and a bad case of the “I wants”.

In our household we have the Switch haloween-1749788_640Witch. After trick or treating, we let the boys pick out 5 pieces of candy to keep, along with any non-candy treats. The rest is left out for the Switch Witch. After they go to bed, we remove the candy offering and replace it with a toy.

The boys are excited with a new Halloween surprise toy, and we donate the now massive amount of candy to adults in need of a quick pick me up. The kids still have a few pieces of candy left to enjoy and we know by the end of the week the Halloween chaos will be a fading memory.
As a note for those that would like to make the life of many parents easier, there are many non-candy options out there. It may be too late for this year but you might want to consider it for next year.

Halloween Ducks
Temporary Tattoos
Bags of Pretzals
Organic Raisins (Okay my children may be the only ones that get excited over raisins)

Hal and Jack dressed as Firemen

At Saturdays Walk for Whiskers to benefit the Nashua Humane Society

Get a copy of Strengthening the Rotator Cuff by joining the email list.

Sign Up for Email Updates
Schedule as a New Patient



 Posted by at 10:20 am
Oct 192016
Simple ankle sprains, the ones that you “walk off” or heal in less than two weeks are rarely properly rehabilitated.  Often once the pain is gone and you are able to resume normal use, the problem is considered gone, until the next time it happens.  This guide is to help strengthen your ankles to avoid a repeat sprain.

Before we start to discuss rehab, let’s look at the anatomy of an ankle sprain.  The most common ankle sprains are Inversion Sprains. Wherein you stretch the lateral ligaments of the foot, or in more common terms. The injury happens with the foot turned in, damaging the ligaments on the outside of your foot. Most commonly is the anterior talofibular ligament.  Typically with these sprains there may be minor or no swelling at all.

Below are some suggestions for strengthening the ankles to avoid re-injury. These are not for treatment immediately following an acute sprain. If you have an acute sprain contact a healthcare professional for the best type of treatment for your injury. These instructions can also help improve balance.

Test for your starting point:

 one foot

Stand on 1 foot for up to 60 seconds.  Stop as soon as you start to wobble or become unstable.  Note the length of time.  Then, repeat the exercise with the other foot.  If the amount of time was less than 60 seconds start at Beginner, if more than 60 seconds go to Intermediate.

Note: For safety always do these exercises near a wall or chair you can hold onto, if you suddenly need support.  This exercise is best done barefoot if possible.

Rehab Beginner:

3-4 Times a day: attempt to stand on each foot for up to 60 seconds.  If you start to wobble consistently, put the other foot down, rest for 30-60 seconds and try again.  You are likely to have small wobbles during this exercise those are OK but remember the goal is to strengthen the ankle and large wobbles might re-injure it instead.

Once you can stand on each ankle for 60 seconds without wobbles move to the Intermediate level.

Rehab Intermediate:

3-4 times a day attempt to stand on each foot for 60 seconds with your eyes closed. Everything is the same as the Beginner exercise except you will have your eyes closed.

Once you can stand on each ankle for 60 seconds without wobbles move to the next level.

Rehab Advanced: with variations

Start with same exercises as above on an uneven surface such as a Balance Pad.

Variations are: Doing the exercise with eyes closed; holding weights in hands; or moving arms in circles while holding weights

This article was previously published in our email newsletter.  Click here to Join List

Oct 052016

A week ago I began looking into some group classes at the local YMCA. I’m still looking for suggestions and I’ll share my experiences here.

Images of track laps, black and white with fogSo far this week I have taken advantage of the convenient indoor jogging track.  The track is on the second floor (stair or elevator access), with 3 lanes on the second floor of the building. It loops around the cardio equipment , weights, and overlooks the basketball court and pool on each side  Nine(9) laps of the track is equal to one mile.  There are signs that state which direction traffic is moving in, and the lanes are labeled depending on your speed (Walk, Jog, Run).

Good things

  • I did not experience any kind of “traffic” on the track. While others were using it, there was plenty of room for everyone. Everyone on the track respected the direction of the day.
  • There are easy to access lockers on the second floor for those that just want a place to lock a jacket while they walk.
  • Due to the layout and climate control, if you just need a walk, you don’t need to change, but I do recommend sneakers. This is a great place to just get in a mile walk for health. If you have concerns about needing a nearby bathroom when exercising, there are restrooms located on the same floor as the track.
  • This is a great alternative to a treadmill, more interesting in my opinion and better for balancing muscle use. This will help keep my running exercise plan on track over the winter.
  • Tucked to the side near the basketball court is a great small stretching area  to stretch and foam roll after a walk/run. There is a big spiderweb contraption with instructions for stretching, several floor mats and foam rollers.

For those that care, WiFi!

Other Notes

I have yet to figure out a good way, for me, to keep track of the number of laps, while running and following a run program. Today I saw an older woman carrying around a manual counter.  I’ve been using my phone stopwatch with a lap button, but I’m sure I’m missing laps as I forget to change screens.


GPS squiggles while on indoor track.

Actual distance run via counting laps: 1.89 miles

Skip using any GPS trackers, they won’t be accurate. Pokemon Go players, while you will get egg credit it will be less than you walked.

Due to the track being indoors.  I have the luxury to not worry about cars, and other road hazards.  Though, it would be nice if I could remember my headphones to listen to music while I run.



Connect with Us.  Sign Up for our Newsletter

Sign Up for Email Updates


 Posted by at 10:15 am
Sep 222016

706032_10151106238146853_349644133_oWelcome Autumn!  The leaves are changing, the nights are colder, and Catalyst Chiropractic is giving back to the community. From now until October 31st, $25 of every new patient exam will be donated to the Nashua Humane Society, or Liberty House (patients choice of course).



We’ve got a team together for the Walk for Whiskers on October 29th. Fall is a great time for outdoor walks, and Mines Falls Park will be ablaze with colorful leaves, come out and join us.  Wear a fun costume, and help animals in need.



lib_logoIn the office we are once again collecting donations until the end of October to help local veterans, here is the current wishlist. Liberty House, is a sober assistance home for Veterans located in Manchester, NH. Liberty House has 10 residential beds in their transitional facility. Along with housing, they also support veterans in the community with employment/housing assistance, case management, agency referrals, a food pantry and supplies for those veterans still homeless.

12096098_10152999129826853_5959565222983524873_nWith falling leaves comes raking or wearing heavy leaf blowers. A neurostructural shift can make it difficult to enjoy the weather after all the chores are done. Call the office today to schedule your complementary consultation and help out a good cause.



Pictures are of our sons Hal and Jack from various years enjoying fall.

 Posted by at 4:09 pm
Sep 122016

vote-1278871_640Reminder:  The office will be closed tomorrow, Tuesday Sept 12th.  Dr. Johanna is Nashua’s Ward 8 Clerk and she’ll be helping oversee the Bicentennial Polling location.

Tuesday is the NH state primary.  This election helps decides who represents each party for many of the local positions such as Governor.

Nashua Residents, Where do I vote?

All other NH Residents.

Don’t forget your ID and remember you can register to vote at the polls.

 Posted by at 2:05 pm
Jul 052016

One of the common comments we hear at Catalyst Chiropractic, is reports of an increased speed of recovery. After a month of care, people have excitedly announced that they were bouncing back from exertion faster.  They had worked out in the yard the day before, or pushed hard to reach a new goal at the gym, and they had expected a morning filled with pain and uncomfortable moments.  Upon waking up, they felt only minimal discomfort and had no stiffness in their limbs.  The only thing that had changed in their routine, was adding Chiropractic to their life.  In the weeks since, they’ve continued to have these results and have been able to push themselves harder and farther than before.

One patient told us about volunteering at a charity event.  They had walked 3-4 times as many steps as they normally do.  And that the year before when they volunteered, they took 3 days to recover from the exertion.  This year, they were able to get out and do some much needed yard work the next day. lawn-mower-938555_1920

What if you could do more with your day?  What if what once tired you out, was now only a milestone that you passed by and kept going?  Does you spouse need Sunday to recover from a Saturday of yard work?

Get a copy of Strengthening the Rotator Cuff by joining the email list.

Sign Up for Email Updates
Schedule as a New Patient



 Posted by at 4:12 pm
Jul 012016

NSK-01-Full_Logo_4There is a sign on Rte 3 Northbound, for Historic Holman Stadium.  I’ve driven by it so many times, that in my minds eye it has taken the place of the exit ramp sign.  Now that I’ve seen the Nashua Silver Knights play a few games at Holman Stadium I’ve found our new family fun activity.   I’m a big baseball fan, I grew up watching it, and my kids are growing up watching it.  Thanks to a Nashua Chamber of Commerce Mixer, I met the staff of the Silver Knights and my baseball world expanded.  Holman stadium and the Silver Knights offer a great time, at a great price, and in a great venue.


Parking is free, and only a short walk from the main gate.  I repeat, parking is free.  You did not imagine that, parking is free.  Lets see any other major sporting venue have that as a perk.  You could walk to the stadium from downtown if you wanted to though.  For folks not familiar with how baseball games operate, be careful how close you park to the 3rd base foul line or make sure that you have full glass coverage.  We haven’t seen any cars get hit, most likely due to the treeline at the edge of the stadium. But foul balls happen, and the 3rd base side is prime territory to pick up a souvenir of the game.


Tickets can be purchased online or at the box office. If you decide at last minute to attend make sure you check what special event is going on at the park that day, because you might be able to get a discounted ticket.  Speaking of last minute, don’t worry about seats, you’ll have good seats, all the seats are good. There isn’t an overhanging roof or upper deck seats needing support columns that block your view.  This also allows for a lovely breeze on warm evenings. Every Sunday the Silver Knights accept canned goods for a local soup kitchen and you’ll get a reduced ticket price for your donation.  Wednesday night games, children get in free with a kids club card.

When you walk into the park, take a moment to read some of the many plaques about the parks history.  You may be surprised by some of the history that is here in downtown Nashua.

Activities for children13304971_10153420015821853_6976531014688122351_o

Do your kids have a hard time sitting still for nine innings of baseball (Because I know mine do.)?  Get to the game before the first pitch, there’s a booth at the gate where the kids can sign up for games on the field between the innings.  Duck toss, water balloon baseball, and even running on the field during the game.  Many of the games are played with the members of the Silver Knights team and the staff.  A really great personable friendly bunch including the in game announcer, Jimmy Football. Speaking of running the bases, the kids get to do that at the end of every home game.  How cool is that?  Best way to prepare is when the Silver Knights are winning, go to the 3rd base field entrance around the 1st out at the top of the ninth.

Other entertainment 

Do you like fireworks?  Well after every Friday night home game, there are fireworks.  Not a few pops that sparkle, but a full scale fireworks show.

Cowbells!  There is a spectator that has sat at the back of section 103 near section 104 at every game I have been too.  He is selling cowbells for charity.  The cowbells are $8 and fun to ring.  Or in the case of small children great for teaching when to cheer and not to cheer during a baseball game (Note, not for the visiting team).

Jack and Hal with Kendall Reyes

Jack wanted to go to a football that night, not a baseball game. Meeting Kendall Reyes made everything OK.

Local celebrities and giveaways.  Last Wednesday Kendall Reyes of the Washington Redskins was there to throw out the first pitch and sign giveaway bobble heads.  Kendall grew up in Nashua and played for Nashua North.  According to articles on the internet he spends time in Nashua during the off season and does work to promote the Boys and Girls Club where he spent time as a youth.

Other little tips

Pick up the $1 program at the merchandise stand as you walk in.  It is always interesting to see which college the players attend, and where they grew up.  The league has rules about what percentage of its players need to be from New England schools.  Plus its always fun to find out a kid from your home town is playing ball on the field.

On Wednesday hot dogs are $1, which is half price.  If you were paying attention the flyers in your mail box, you may have gotten a coupon for 2 for 1 hot dogs.

The Silver Knights Kids Club gets kids a discount on merchandise and free entry on Wednesdays. Youth t-shirts are only $10 before discount.

It’s always a challenge taking two small kids to a public restroom, especially at a sporting event.  Holman Stadium has two clearly marked, accessible rest rooms right on the main concourse.  Clean, well lit, and not far from the field, so you don’t miss any of the game.

Many foul balls go out around the back of section 208 and 201.  Expect half way through the game a small collection of children will be there chasing after the balls.

Non-peak nights, private air conditioned boxes are $150.  Find 15 friends and for $10 each you get unlimited soda and popcorn. Plus access to the full menu of concessions (for additional charges of course).13507163_10153451598681853_5211873458519175548_n

Sterling the mascot is often walking the park high-fiving children and posing for pictures.

The Silver Knights can be followed on Facebook and Twitter.

Sometime mid game, and I can’t remember when they have everyone get up and do some kind of dance that at first reminded me of the tomahawk chop from the Atlanta Braves games.  Anyone want to clue me into this ritual?  We’re still a bit baffled by it.

Holman Stadium has a long history with Nashua, and the Silver Knights are working to build a great relationship with the community.  We’ll see you at the game.

Get a copy of Strengthening the Rotator Cuff by joining the email list.

Sign Up for Email Updates
Schedule as a New Patient



 Posted by at 10:00 am