Office Hours
7:40 AM to 7:00 PM
7:40 AM to 7:00 PM
7:40 AM to 7:00 PM
7:40 AM to 7:00 PM
7:40 AM to 7:00 PM
9:00 AM to 1:00 PM

Bri Bri's 3rd year of the AIDS/LifeCycle

This is Brian Jillson (our massage therapist extraordinaire) third year doing the AIDS/LifeCycle ride. We are so proud of you Bri Bri. Represent. Our best wishes go out to all the riders. Have fun!

AIDS/LifeCycle is a fully supported, 7-day bike ride from San Francisco to Los Angeles to raise money and awareness in the fight against HIV/AIDS. AIDS/LifeCycle 2014 will take place June 1st through June 7th, 2014. Learn more at


We will miss Monty Bodine

It is with great sorrow that we morn the passing of our landlord and friend, Monty Bodine.  Monty lived just down the block, and he would saunter in any ol’ time of the day to enthrall us with tales from the good old days down on the wharf or local neighborhood history.  He’d sit with his hands tucked into his belt and before you knew it the whole lobby would be deep in discussion.  A true champion of the working family.  It is because of his principles and generosity that our little chiropractic office has remained on the corner of Noe and 22nd Streets for twenty years now.

Monty B. Bodine     May 6th, 1940 – Feb. 24th, 2014

Survived by his wife, Barbara, his sons David and Eric as well as daughter-in-law, Olga.

Graduate of CCSF and SF State with a BS Degree. He was a proud, long time member of the ILWU, Local #10 and Local #34.

Loving Husband and Father, he provided and cared for his family till his last day and beyond.

He will be missed by many.


Massage Heals Muscles, Speeds Recovery

Scientists managed to find 11 brave young male volunteers who agreed to three muscle biopsies in order to get a better understanding of exactly how massage effects muscles. The study was published in the Feb. 1 2012 issue of Science Translational Medicine.

In short the study found that massage reduces inflammation and pain, but also speeds up the recovery cells.  As opposed to Nsaids and other anti-inflammatory drugs, which reduce inflammation and pain but actually retard the healing process.

Dr. Tarnopolsky suggests that, in the long run, a professional massage may even be a better bargain than a pill. “If someone says “This is free and it might make you feel better, but it may slow down your recovery, do you still want it?” he asked. “Or would you rather spend the 90 bucks for a post-exercise massage that also might enhance your recovery?”

To read the NYT article about the study with all the biology explained see


Watermelon juice relieves sore muscles?

Another new method of combating sore muscles may be fresh watermelon juice, which, according to an experiment published in the July 2013 issue of The Journal of Agricultural and Food Chemistry, contains a hefty dose of l-citrulline, a substance that seems to protect muscles against pain. Cyclists who drank about 17 ounces of fresh watermelon juice an hour before completing a strenuous interval session experienced fewer aches afterward than riders drinking a placebo.

For more info:

Or you can stick to the proven method of injury recovery and performance enhancement that we recommend: Active Release Techniques, chiropractic and chocolate milk.


Bike SF to SD with Dr. Maxwell

How many flat tire repairs does it take to bike from San Francisco to San Diego? For my boyfriend and

I over New Years, the lucky number was 10. Despite the bike maintenance needed to get from point to

point, this journey was a trip of a lifetime we both felt lucky to embark on. For almost 2 weeks, our daily

“to do” list was minimal, weather was ideal, and the only 2 options were to “Keep pedaling, or keep

pedaling.” We were rewarded for our efforts with stunning ocean views. Wildlife was plentiful as well,

as we crossed paths with elephant seals, whales, deer, turkey, and even one skunk. A trip highlight was

coming across other touring bikers along the lonely Highway 1 and sharing adventure stories. Peter, a

cyclist from Bellingham, WA, was biking across the entire west coast barefoot! It wasn’t exactly the best

ergonomic set up, but he found a way to push through and enjoy every mile. I found myself grateful

by Day 3 as I cycled up the hills of Big Sur that I had been adjusted and treated with Active Release

Techniques by my own chiropractor before the trip. Though our quads were aching and fatigued by the

end of the trip, to be able to pass the sign “Welcome to San Diego,” and be greeted with the hugs of

friends was quite emotional. I hope each of you are able to complete a physical goal of your own this

year, and we at FitWell will be here to help in any way we can!

-Heather Maxwell, DC


biking biking1 biking3


More about Active Release Techniques

What is Active Release Techniques (ART) to Individuals, Athletes, and Patients?

ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. These conditions all have one important thing in common: they are often a result of overused muscles.


How do overuse conditions occur?

Over-used muscles (and other soft tissues) change in three important ways:

  • acute conditions (pulls, tears, collisions, etc),
  • accumulation of small tears (micro-trauma)
  • not getting enough oxygen (hypoxia).

Each of these factors can cause your body to produce tough, dense scar tissue in the affected area. This scar tissue binds up and ties down tissues that need to move freely. As scar tissue builds up, muscles become shorter and weaker, tension on tendons causes tendonitis, and nerves can become trapped. This can cause reduced range of motion, loss of strength, and pain. If a nerve is trapped you may also feel tingling, numbness, and weakness.


What is an ART treatment like?

Every ART session is actually a combination of examination and treatment. The ART provider uses his or her hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements.

These treatment protocols – over 500 specific moves – are unique to ART. They allow providers to identify and correct the specific problems that are affecting each individual patient. ART is not a cookie-cutter approach.


What is the history of Active Release Techniques?

ART has been developed, refined, and patented by P. Michael Leahy, DC, CCSP. Dr. Leahy noticed that his patients’ symptoms seemed to be related to changes in their soft tissue that could be felt by hand. By observing how muscles, fascia, tendons, ligaments and nerves responded to different types of work, Dr. Leahy was able to consistently resolve over 90% of his patients’ problems. He now teaches and certifies health care providers all over the world to use ART.


Mavericks Invitational 2014

In celebration of the Mavericks Invitational 2014 this Friday, I asked our chiropractors what are the most common injuries they see in surfers.  The results were unanimous.  My brothers and sisters of the water you most commonly suffer from rotator cuff injuries due to paddling and low back strains from hyper extension when lying on the board.

Here is what you can do about it.  For the rotator cuff focus on posterior capsule stretches and chest/pectoral muscle stretches.  I will add some examples below.

And for the low back strain the classic cat/cow stretch is best, but really you need to strengthen your core, bridges can help with that (not to mention Pilates).

The Active Release Techniques that we specialize in here at FitWell Chiropractic Sports Medicine helps by breaking up adhesions that form in the rotator cuff created by the repetitive action of paddling.  The chiropractic maintains joint alignment which improves kinesthetic performance or your body’s ability to know where it is in space.

Enjoy the waves!  Aloha!  -Rikke

For more info on the event or to watch (from a safe location) go to

Surfer exercises


Active Release Techniques ® (ART)

Active Release Techniques ® (ART) treatment is a hands-on case-management system that allows us to diagnose and treat soft tissue injuries.

Complete Chiropractic Care

While the modern concept of chiropractic is just over one hundred years old, joint manipulation is one of the oldest forms of healthcare.

Massage Therapy

Therapeutic massage is the manipulation of the muscles and tissues of the body to prevent and alleviate pain, discomfort, and stress.

Functional Rehabilitation

At FitWell our concept of progressive rehabilitation encompasses many forms of what is known as active care.

  • 7x7 Best of the Bay 2017

    “Marathoners and mountain climbers trust Lisa Covey and her team at FitWell Chiropractic Sports Medicine (900 Noe St., Castro) to cure acute injuries and chronic nuisances through a menu of offerings that includes Active Release Technique (ART), functional rehab, massage therapy, and even Pilates.”

    – 7×7 Best of the Bay Area 2017