If you would like to help spare yourself an injury while doing any kind of sport, buy yourself and few different types of comfortable sneakers that coincide with the type of sport or training you are doing. Rotate your sneakers daily. Researchers of a 22-week study found that recreational runners who regularly rotated between pairs (most used completely different brands or models) were 39% less likely to suffer a running-related injury than those who run in the same shoes every time. Most of the participants who experienced leg or low-back pain that sidelined them from running for a at least a day ran in just one kind of shoe.
Training in the same shoe everyday will enhance any deficiets by working all the same muscles the same way, while rotating shoes allows for use of all the differently activated muscles.
I also like people to rotate on low-impact days to do some "barefoot" training to help improve balance and toe strength.
Dr. Kimberly Maziarz Carlucci, DC
86 Valley Rd, Montclair, NJ 07042
Foam Roller? What is it and why should I use it?
Yes, it is true, prolonged static stretching during your warm-up can decrease performance in your workout, decrease strength and perhaps leave you open to injury. Static stretching is the old, touch your toes stretch. Study's have found that active stretching and myofascial release is a more effective way to stretch.
A study from the Journal of Strength and Conditioning Research shows that myofascial release with a foam roller can dramatically increase your range of motion without any negative effects on strength. The study tested 11 well-trained men. Each man was tested for strength on something similar to a leg-extension machine. The men then foam rolled for two minutes on the quadriceps, seeking to put the entire body weight on the foam roller. After foam rolling, his strength was retested.
Researchers found that the foam rolling did not negatively impact strength. Some previous studies have shown that massage and prolonged stretching can reduce strength, so this was a surprise. Another surprise was how much extra range of motion resulted from the foam rolling. The average was 7-10 degrees of improved knee flexion, but some participants improved by up to 20 degrees.
Foam rolling smooths and lengthens your muscles, and breaks up adhesions and scar tissue. Another benefit is that it helps your muscles relax by activating the sensory receptors connecting your muscle fibers to your tendons. The net effect is better blood circulation, which in turn speeds workout recovery and boosts performance.
On our foam roller page is a video showing an example of how to use a foam roller. Please watch the video. If you hit a sore spot, hold it there for 15 to 30 seconds—you found a tight area that needs special attention. Yes, foam rolling can be painful, but you need only 5 to 10 minutes to reap the benefit. I prefer foam rolling post exercise, but you can roll both before and after for maximum benefit. This helps your muscles return to the proper length and recover even faster because it can prevent the buildup of scar tissue. You can watch the video at the link below or use the lower button link at the end of the post to bring you there directly:
In my practice, I also like to use "The Stick" myofascial roller. This similarly helps to break of adhesions and create circulation in the muscles. The beauty of the stick is that you can stick it in your bag or suitcase and take it to work. The great thing about the foam roller is that you can add extra pressure by using your body weight. The combination of the two is the best!
We sell both products on our "shop our products" page. http://www.forwardmotion.net/shop-our-products.html
Yours in health, Dr. Kim Maziarz Carlucci
In 2007, nearly 1000 persons per day died of drug overdoses in the United States which was three times higher than in 1991. Prescription drugs have accounted for most of the increase in those death rates. Prominent among these prescription drug-related deaths and Emergency Room Visits are opioid pain relievers, also known as narcotic or opioid analgesics, a class of drugs that includes oxycodone, methadone, and hydrocodone, among others, OPR now account for more overdose deaths than heroin and cocaine combined!
Cifuentes, Willets, and Wasiak (2011) reported in the Journal of Occupational and Environmental Medicine: "In work-related nonspecific low back pain, the use of health maintenance care provided by physical therapists or physician services was associated with a higher disability recurrence than in chiropractic services or no treatment." They went on to report, "In general...those cases treated by chiropractors consistently tended to have a lower proportion in each of the categories for severity proxy compared to the other groups; fewer used opiates and had surgery. In addition, people who were mostly treated by chiropractors had, on average, less expensive medical services and shorter initial periods of disability than cases treated by other providers" (Cifuentes et al., 2011, p.396)
It makes sense that chiropractic being the first-line referral, the doctor of chiropractic gets to educate and treat the patient in a non-drug environment while offering a real solution to both the opioid epidemic and the vast array of solutions to other issues that chiropractic can offer.
Taken from Dr. Mark Studin DC's article in the American Chiropractor
It is very easy to get used to taking something medicine wise in order to hid a symptom. The problem, the body builds a tolerance and is always looking for a higher, stronger dosage. Your chiropractor is trained to guide you in natural alternatives to pain medication, including diet and exercise, and it is our goal to get to the cause of the problem, not to just control the symptoms. Another thought, what mindset are we teaching our children? If it hurts pop a pill? If your sick there is always a medicine for that? If your sad, take something? Just a thought.
Yours in health,
Dr. Kimberly Maziarz Carlucci DC
Dr. Kim Maziarz Carlucci, DC
I have been a chiropractor for since 1996 but an athlete since I played baseball with the boys in the early pee wee leagues. I continued with sports throughout my high school career: softball, basketball, skiing and competitive horseback riding. In chiropractic school I was introduced to functional exercise and structural rehabilitation and continue to do this type of exercise to this day with great success.