Dr. Karla Wolford- EHP Performance

10/04/2025

When seeking pain treatment, it is important to find a provider who will look deeper than where it hurts.
Book Today ehpperformance.com
Contact us at ehpsportsmedicine@gmail.com

10/03/2025

October's Muscle of the Month is the Quadratis Lumborum (QL)

“Your hidden ‘back belt’—the QL keeps you upright and pain-free.”

Action
• Lateral flexion (side-bend) of the trunk
• Fixes 12th rib during breathing
• Assists lumbar extension

Importance
• Key stabilizer in loaded carries & deadlifts
• Balances pelvis during single-leg stance

Special note: Imbalanced QL strength is a frequent culprit in one-sided low-back pain—train both sides equally.

10/01/2025

Last-minute openings for tomorrow, October 2nd
2:00pm, 2:30pm, and 3:00pm
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email ehpsportsmedicine@gmail.com

09/18/2025

09/10/2025

Week 31
Kick the bleach
I was having a conversation with as co-worker a couple of weeks ago and we both grew up thinking that if we were smelling bleach, it was a good thing. We associated the smell of bleach to clean… and it is… but it has other not so nice effects too. It is so hard to re-wire your brain into what might be best for your family. There is a time and place for bleach, but it isn’t your safest daily cleaning alternative. Bleach can be toxic, it has health risks and it’s environmental impact isn’t so friendly.
For the health risks- Bleach releases chlorine gas fumes that can irritate your lungs, nose, and throat. Prolonged exposure is especially risky for people with asthma, COPD, or allergies. Direct contact can cause burns, rashes, and eye injuries. Even diluted bleach is harsh on skin. When mixed with other cleaners (like ammonia, vinegar, or acids), bleach can release toxic gases that are potentially life-threatening.
It can contribut to a toxic home- Indoor bleach use can reduce air quality by releasing volatile organic compounds (VOCs) and chlorinated byproducts. Surfaces cleaned with bleach can retain residues that irritate skin or transfer to food prep areas if not rinsed thoroughly. Children and pets are at risk if bleach is stored or used improperly. Bleach ingestion is a leading cause of household poisoning incidents.
Environmental concerns- When bleach goes down the drain, it can form toxic compounds (like dioxins and organochlorines) that harm aquatic life. Bleach production itself creates pollutants and has a large chemical footprint.
Better Alternatives ( I will get into brands and products in the coming weeks)- Hydrogen peroxide- A safer disinfectant that breaks down into water and oxygen. Vinegar and baking soda- Effective for general cleaning, deodorizing, and mild disinfecting. Pant-based cleaners- Many newer products use essential oils and biodegradable surfactants for safer cleaning.

09/06/2025

September Muscle of the Month - Scalenes

“Small neck muscles with big breathing power—meet the scalenes!”

Action
• Side-bend and rotate the neck
• Elevate first & second ribs during deep inhalation
Importance
• Stabilize the cervical spine
• Assist every deep breath—especially during exercise

Special note: Tight scalenes can pinch the brachial plexus, causing arm tingling; daily gentle neck stretches help.

09/06/2025

“Small neck muscles with big breathing power—meet the scalenes!”

Action
• Side-bend and rotate the neck
• Elevate first & second ribs during deep inhalation
Importance
• Stabilize the cervical spine
• Assist every deep breath—especially during exercise
Special note

Tight scalenes can pinch the brachial plexus, causing arm tingling; daily gentle neck stretches help.

09/06/2025

You can get magnesium through your diet—foods like leafy greens, nuts, seeds, whole grains, and legumes are naturally rich in this essential mineral. But sometimes, even with a balanced diet, your body might need a little extra support.
Contact us with questions or to place an order: ehpsportsmedicine@gmail.com

09/04/2025

We're not just talking about cars here! Get your body aligned, folks! You can't call Uber for a broken back, so take care of your own 'vehicle' (your body), to avoid injuries and improve your overall 'mileage' 🚗💆‍♀️

Book today ehpperformance.com

08/30/2025

Do you have a stubborn muscle that just won't relax? We might have a solution for you. Book a Chiropractic Acupuncture appointment today. Go to www.ehpperformance.com and click on "book sports medicine."
You can email us with questions at ehpsportsmedicine@gmail.com

08/29/2025

Needles can get into the depths of tissue that instruments and hands cannot. Book online at ehpperformance.com and click on "Book Sports Medicine."