12Apr, 2017

The Truth About Sciatica

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Is that pain down your leg sciatica or something else?   What is Sciatica? Sciatica is a medical condition characterized by pain going down the leg from the lower back. This pain may go down the back of the leg. Generally, symptoms are one sided and are worse with sitting or long walks. Sciatica can also come with weakness and numbness of the leg and foot. Learn more here. What Causes Sciatica? Muscles– A muscle spasm called Piriformis Syndrome: The sciatic nerve runs in front of, behind, or through the piriformis muscle. […]
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2Nov, 2016

Tips for Post Race Soreness

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7 Tips for Post Race Soreness Training well is a great way to avoid injury and limit soreness after a race. If you are sore after your race, that can still be normal because the excitement from the race can make us push ourselves even harder. Here are a few tips for you. Hydrate after the race Eat something soon after your run Stretch on your own or utilize the health care professionals at the race to stretch you Ice any sore areas Take a warm epsom salt bath Go […]
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2Nov, 2016

Plantar Fasciitis

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6 Facts you need to know about plantar fasciitis Not all foot pain is plantar fasciitis. The plantar fascia is soft tissue that covers the arch of your foot. It is often worse towards the heel and in the morning. It is important to stretch your calf muscles The plantar fascia attached at the same place of the Achilles tendon. This is why it is so important to stretch and massage your calf muscles Warmer months are often worse because of the shoes we wear. While there is no such […]
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2Nov, 2016

Shin Splints

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Shin Splints Shin Splints is when muscles, tendons and bone tissue become overworked. It can often happen when you increase your frequency or intensity of your workouts. Common factors that can contribute to shin splints can be from over-pronation (excessive inward rolling of your foot), worn shoes, inadequate stretching or excessive stress placed on one leg or one hip. Quick Tips Stretch your calves! Rest (Or do low impact exercise such as bicycling or swimming) Ice before and/or after your run to reduce inflammation Kinesiology tape your shins before you […]
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2Nov, 2016

Cold vs. Heat

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The question we get a lot in our office when should I use ice and when should I use heat? Cold Therapy What is does: Cold therapy slows down the blood flow to an injury, which reduces swelling, inflammation and pain When to use it: Ice should be used right after an injury or after activity that aggravates a chronic condition Ice is good for migraine headaches, bumps, strains/sprains that may occur with sports, slips falls or lifting When in doubt use ICE!! Safety Tips Treatment should not last more […]
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2Nov, 2016

Is it time for new running shoes?

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  Time for new shoes or time for better running form? Common shoe wear patterns and the problems associated with them When you run, the part of your shoe that hits the ground first will wear down faster causing a pattern. By analyzing the bottom of your running shoes after you have really worn them in, you can see if you have a faulty gait pattern that can possibly cause injuries. Here is a list of common wear patterns and the proper fixes for them. 1. Wear on the inside […]
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2Nov, 2016

Tips for Injury Prevention

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Here are some quick tips on how to stay motivated while working out! Getting injured is the easiest way to lose motivation. Prevent injuries with these easy tips. Get enough sleep Eat well Drink enough water Warm up and cool down Don’t skip the short runs Don’t run on rest days, but cross training is okay Have an expert check your form Wear the right shoes (and not too old of shoes) Have a doctor take a look at the first sign of injury
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7Nov, 2014

Is CrossFit safe?

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Is CrossFit safe? CrossFit has become a very popular exercise program known for its intense “no pain, no gain” attitude in getting people in shape. It combines plyometrics, Olympic style weight training, speed training, strength training, kettle bells, body weight exercises, and endurance exercises. Studios are popping up on every corner and competitions are being aired on television. (To learn more about crossfit http://www.crossfit.com/cf-info/what-is-crossfit.html) There is both positive and negative press about the exercise program I am regularly being asked by patients “Is CrossFit safe?” That answer is not black […]
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3Nov, 2014

Nutrition for High School and College Athletes

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Nutrition for High School and College Athletes For many athletes, you spend all day at school before heading to practice for an evening of training. Improper eating throughout the day will make you prone to an “afternoon slump” even before practice has started. Eating right all day, especially on days you work out will help you maintain your energy throughout your practice and allow your body to properly repair after a long day.  Tips for a healthy breakfast Breakfast is hard for most people, so find a quick and easy […]
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18Feb, 2014

Shaun White Avoiding Snowboarding Injuries

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Thousands of snowboarders are thrilled each time they hear of yet another snow storm to hit their favorite mountains. The exhilaration they experience as they accelerate down the mountain while looking out into the beautiful white scenery is like nothing else in the world. The evolution of snowboarding over the last few decades has been fun and exciting to witness. It was only in the late ‘90s that snowboarding was added to the Olympics, and now two time Olympic Gold medalist Shaun White has even become a household name. This […]
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