Health

How to Pevent Running Injuries

Running has become one of the most common forms of physical activity in today’s society. It can be a community building activity, a personal challenge and most importantly a great work out. It is a sport that everyone can participate in; all you need is a good pair of shoes and a little motivation. That being said running can be extremely hard on your body, especially when you are just starting.  We are finding that injuries among runners are very common. From shin splints to rolled ankles no one is immune from getting hurt; however, here are some tips to keep you healthy and on pace. 

Do not do too much, too fast

    When runners are just starting and begin to make progress, they tend to push their limits. Although this is a great way to challenge yourself, it is important that you understand your body has a threshold that when exceeded results in injury. Your mileage should be tracked on both a daily and weekly basis. If you have never done much long-distance running, then your weekly mileage should begin quite low. It is important that as you improve your mileage increases gradually. A consensus among the running community is the rule of 10%. Do not increase your mileage by any more than 10% on a week to week basis. For many runners and new runners specifically, 10% may even be too much of a jump. This is why when preparing for a distance race, whether it is a 10k, half marathon or a marathon it is recommended you start as early as possible. Could you train and complete a half marathon in 6 weeks? Maybe, but the toll it could take on your body and the injury risk you are exposing yourself to are likely not worth it. A recent study showed that runners who only increased their mileage by 3% a week had a much higher rate of success in their upcoming races than runners who ramped up their mileage quicker.

    So how do you know where to start? As a new runner, start with short runs and accumulate miles over the week. It is important to understand how far you have been running, so I recommend using an app on your phone such as “Map My Run” to help track each run. As you gradually increase your miles, you will have to begin to listen to your body. If you find that you are feeling fine after running 20 miles a week but when you increase it to 23 miles in a week you have no pains and discomfort, you may have to dial back to 20 miles/week before increasing more gradually. 

Do not run through significant pain

    As runners, we all understand some discomfort is a part of the sport. Your legs and feet will likely be sore after a long run; however, if you begin to notice significant pain or discomfort while running consider taking a break. Breaks are one of the hardest things to convince a runner of doing, but it could save you from more severe injury. Aside from the odd rolled ankle, very few running injuries are acute and traumatic. Far more commonly runners ignore the pain and “tough it out” when they begin to feel discomfort.

This can result in a cumulative injury cycle. What is that you might ask? It means if you continue to stress an injury by running, you will continue to make it worse and it can become a much more significant issue. Sometimes all it takes is an extra day off when symptoms are minor to allow your body to recover. This is important because if you have an injury, it is very common for your body to adapt by altering your gait (running pattern.) 

This may lead you to be less efficient, develop bad habits or in a worst-case scenario cause an injury elsewhere in your body. Remember, everything is connected, so if you are running with a limp the biomechanical stresses will be placed on a different part of your body. Give your body a chance to recover and if you think that an injury is nagging have a medical professional look at it. It is much more beneficial to have an injury taken care with a couple of sessions of treatment rather than letting it persist and having to deal with it when it is much more serious, and your recovery time is extended. 

Cadence (Stride Length)

The amateur runner may not put much thought into their running beyond putting one foot in front of the other, however, if you are finding yourself with consistent pain in your shins or recurring lower leg injuries the way you run may be playing a role. New research has demonstrated that when you take a longer stride as you run, the ground reaction force on your legs will be increased. This increased force can lead to more injuries and micro traumas that can lead to chronic injuries and discomfort. 

    If you think that this may be affecting your ability to run pain-free, try taking some shorter runs and actively think about taking shorter steps while running. Your legs will have to move faster to maintain the same pace as before, but you might find that you are injured less often. It will take some time to retrain your brain to alter your running pattern, but with some regular training, you should be able to make the transition. 

Warming up and Flexibility 

As with any other sport, it is essential that you warm up appropriately. A great way to warm up your muscles before a run is to perform a dynamic warm up. This means warming up while moving rather than a traditional static stretch. 

Some great dynamic exercises to perform before running are:

  1. Forward Lunges

  2. Side Lunges

  3. Body Weight Squats

  4. High Knee walking

  5. Single leg deadlifts

These are simple exercises that will get blood flow to the muscles and help prepare you to start your work out. 


After your run, it will be important to perform some stretching and foam rolling to help your muscles recover.  You can use any of your favorite stretches but plan to spend at least 15-20 minutes stretching. Foam rolling does not require you to spend extensive time per region. Some people get carried away, but you only need to roll out the same spot for 1-2 minutes and move to the next. This is a great tool to help target knots and trigger points in your muscles that may have developed from your work out. If you have gone on an extended run (15 miles +), allow your body to cool down and recover before stretching. When you are running longer distances, your muscles will develop micro muscle tears which can be further injured if you stress the tissues (as with a stretch) immediately after the run. Give yourself a couple of hours and make sure you stretch before the end of the day. 


Quick Tips

  • Don’t forget to stay hydrated. Water is always essential, but when training regularly your body requires even more water than you might think. 

  • Fuel your body with nutrients: As you train you will be burning plenty of calories, remember to replace them with a healthy diet including healthy fats, fruits, vegetables and plenty of protein to aid in your recovery. 

  • Consider strength training in your program. A diverse workout plan is essential to safe training, so just because you are training for a cardio event does not mean you can neglect the weight room. The stronger you are, the easier it is to prevent injuries. You may even use the weight room to target common weak muscles such as the glute medius, hamstrings, etc. which can help you prevent injuries

  • REST. REST. REST. I discussed maintaining a gradual increase in your mileage but remember, your body needs time to recover. You can have an active rest day where you go for a walk or a casual swim but give your body a break while training so it can recover and help you perform to the best of your ability. 

There are plenty of things you can do prevent injuries while training and these are just a starting point. Implement as many of these strategies into your routine as you can, and you will be running pain-free in no time!

Sports Specialization: Yea or Nay?

Well-intentioned parents encourage children to pick up a sport or two to develop personal character: to learn the value of teamwork and collaboration, to develop grit and perseverance, engage and embody good sportsmanship, build self-esteem, and more. Sports activities not only provide children and students with a healthy activity to engage in for personal development but also creates an opportunity for fitness and energy. Adolescents who participate in sports activities may find them enjoyable as a healthy outlet for play.

Engaging in healthy physical exercise, such as organized sports, becomes an even more important endeavor from a health perspective. With the rise of obesity and lack of physical activity in school-aged students, particularly American high school students1, encouraging the youth to engage in at least one sport has become both underutilized and imperative.

The last decade has witnessed a steady decline in youth sport participation.1 With the increasing rarity of young persons actively engaging in athletic leadership, it is no wonder then that parents, coaches, and others tend to be encouraging when a young athlete shows talent and dedication in a particular sport.2

Sports specialization in youth is defined as engaging in a single sport for at least three seasons a year at the exclusion of other sports.2,3 Early sports specialization occurs in children under the age of 12.

Athletic specialization is inherently not a bad thing. Encouraging a student’s deep commitment to a sport can lead to several notable benefits such as recognition of college and professional coaches, the chance to attend prominent training academies, personal development of perseverance and time management, and an improvement in athletic skills and performance within a chosen sport.3

However, can there be too much sport for the individual? While it is important to foster a youth’s promising talent and dedication, doing so to an extreme can have detrimental effects on the long game. Intense focus on a single sport, largely driven by parents and coaches, can lead to a young athlete developing both injury and burnout. Almost 55% of parents encourage their children to specialize in a single sport.2

And if that wasn’t difficult enough, the number of hours of vigorous, repetitive, athletic activity are just as large a risk factor for injury as sport specialization, if not greater. This is especially true for female athletes who are more physically impacted by long repetitive hours devoted to sport than male athletes.2

That’s not accounting for additional factors that can contribute to overuse injuries. These include poor technique, inappropriate equipment, improper training methods, poor conditioning, prior injury, and more. It is true that any sports activity invites a chance of injury. However, the potential for injury increases as the intensity level and training volume increases.5  A series of studies in the Journal of Athletic Training were performed to evaluate the effects of being a specialized athlete at a young age.4 The results? Focusing on one sport increases the risk of major, career-threatening injury later in life.

And predictably, the type of injury accumulated from long periods of sustained, repetitive wear-and-tear on the body correlated with the sport. For example, in girl's basketball, soccer, and volleyball, specialization increased the risk of knee joint and hip injuries.5 In baseball, especially Little League, pitchers who specialized had a higher risk of elbow and shoulder injuries.5,6,8

The strongest argument against sports specialization is the idea of building overall athleticism before honing laser-sharp athletic focus; in essence, encouraging young athletes to foundationally move well before they move more and at higher intensities.4 The focus is to encourage overall movement until the young athlete is developmentally ready to learn sport-specific skills, and physical maturation will grant the required strength and speed to succeed at a specific sport.

Early sports specialization also creates a lack of cross-trained foundation, inhibiting the body’s natural capacity for adaptation and leaving young aspiring athletes more prone to injury. Multiple sports builds fundamental motor skill development, which should be trained to achieve success in sports activities such as running, jumping, kicking, and throwing.5

Repetition is an important part of athleticism, and one key factor that separates young athletes from mature athletes is that young athletes undergo numerous changes in a relatively small timeframe due to puberty and adolescence. Repetitive movements found in sport specialization can create microtrauma in areas that are still growing. Changes in body weight, height, and muscle mass provide additional stress to joints and connective tissue, and as young athletes grow, growth cartilage is vulnerable to the stress of repeated microtraumas. As muscle develops from repetition faster than bone, areas of musculotendinous attachment can be more susceptible to pathological injury. Such examples include Sever’s disease and Osgood-Schlatter disease, which are rarely found in adults.

Two-time NBA MVP Stephen Curry spoke on the topic of playing multiple sports at a sports panel with the junior NBA and the Positive Coaching Alliance. Curry advocates that children and adolescents should not specialize in a single sport too soon. “Because […] you might be better (than your peers) at any certain sport, you might feel comfortable in that space, and that zone. But you don’t really get to push yourself, you don’t really get to test yourself and how you deal with failure and success,” Curry said.8

It is important to vary training and avoid repetitive activities that place physical stress on an athlete’s body. Many options exist while resting from a specific sport; one such example is replacing overtraining with strength and conditioning. Not only can this enhance overall health, but also provide an opportunity for injury prevention and rehabilitation, improve body composition, and increase bone health. This can also lead to better outcomes with regards to athletic performance as it avoids staleness or unexpected long-term decreases in performance without evidence of injury.5

Sport diversification also enhances the mental health of a young athlete. Early specialization of one sport can lead to burnout6, which is defined as physical and emotional exhaustion from the athletic demands of a singular sport. With a decrease in performance from overtraining and the increase in the likelihood of being injured, burnout can ultimately lead to a promising athlete withdrawing or dropping out entirely.

Ultimately, sport diversification is what’s necessary to help prevent youth injuries. Playing as many sports as possible, as often as possible, creates an environment that is both physically and emotionally nurturing and productive. Sports specialization may be better utilized with structured practice once the foundations of proper movement have been placed in the aspiring young athlete.

Early involvement in sports should be encouraged. The development of gross motor skills is enhanced alongside the personal development that takes place with engaging in sports. A crossover between sports creates a positive physical, social, and mental experience that will springboard the young athlete into becoming a well-rounded elite — if he or she chooses.



References

1. Hainline, B. (2019) Early Sport Specialization: Shifting Societal Norms. Journal of Athletic Training: October, Vol. 54, No. 10, pp. 1011-1012.

2. “The growing trend of youth sports specialization.” Posted Mar 6, 2018. PR Newswire for the American Academy of Orthopedic Surgeons. Retrieved Feb 2020 from: https://www.prnewswire.com/news-releases/the-growing-trend-of-youth-sports-specialization-300608434.html

3. “The dangers of youth sport specialization and the benefits of diversification.” Posted May 20, 2019. Global Sports Development. Retrieved February 2020 from: http://globalsportsdevelopment.org/2019/05/20/specialization-vs-diversification

4. Newman, L. “Studies: Sports specialization at young age increases risk of career-threatening injury.” Posted Oct 22, 2019. USA Today High School Sports. Retrieved February 2020 from: https://usatodayhss.com/2019/jat-nata-sports-specialization-young-age-can-be-harmful

5. Caruso, T.H. (2013) Early sport specialization versus diversification in youth athletes. National Strength and Conditioning Association. December, Vol. 2, Issue 4. n.p.

6. Kutz, M, and Secrest, M. Contributing factors to overtraining in the adolescent multi-season/sport athlete. Strength and Conditioning Journal 31(3): 37-42, 2009.

7. Holt, J.B., et al. (2020) Progressive elbow magnetic resonance imaging abnormalities in Little League players are common: a 3-year longitudinal study. Am J Sports Med. 2020 Feb;48(2):466-472.

8. Interview with Stephen Curry with Stack. “Steph Curry says playing multiple sports gave him confidence to be an MVP.” Posted Feb 15, 2018. Retrieved Feb 2020 from: stack.com/a/steph-curry-says-playing-multiple-sports-gave-him-confidence-to-be-an-mvp

Sleep

Sleep is an important factor as it heavily influences our performance at work, our risk for chronic disease, and our overall quality of life. Sleep researchers, however, aren’t clear on the exact reason why humans even need to sleep. From an evolutionary perspective sleep would certainly have left primitive humans vulnerable to attack so it must offer some great advantage. Generally speaking, sleep is thought to allow our brains and our bodies to heal and repair from the damage of the day; synaptic plasticity is managed, brain pathways that are not being used are pruned, muscles are repaired, and energy stores are replenished

Short sleep duration (defined as less than 7 hours of sleep per night) is common. In the United States 24% – 48% of people report it. If you are obese, a smoker, consume excessive alcohol, or are physically inactive you are more likely to report short sleep duration.1 Sleep is an active process. In other words, you don’t fall asleep simply because your brain is tired. Sleep is actively maintained throughout the night. Disruption of this careful balance between arousal and sleep results in, what else, disrupted sleep.

Humans display a 24-hour circadian rhythm. This rhythm is endogenous, meaning it is maintained even in the absence of environmental cues. Human beings placed environments with no light, no time cues, no social cues, etc., will still display a 24-hour rhythm. However, external timing cues do modulate and adapt the rhythm to the environment. For example, sunlight, in humans, is a powerful cue to have the waking phase of our 24-hour cycle during the day. Other mammals, like rats and mice, have most of their waking phase at night. These rhythms were created through many years of evolutionary pressure. Light cues, which modulate our circadian rhythm, are extremely powerful. Circadian rhythm is endogenous so an internal pacemaker is necessary. The suprachiasmatic nucleus in the hypothalamus is a major part of the internal pacemaker of humans. This part of the brain is connected to the retina via the retinohypothalamic tract.2 This direct and powerful connection shows just how important light is for controlling circadian rhythm.

Sleep is divided into two forms – non-REM and REM. Non-REM sleep is further subdivided into 4 stages, each with its own properties. During non-REM sleep neuronal activity is low, metabolic rate and brain temperature are at their lowest, heart rate decreases, blood pressure lowers, and muscle tone and reflexes are intact. Contrast this with REM (rapid eye movement) sleep where brain activity is similar to that of the awake brain. For this reason, it is sometimes referred to as paradoxical sleep. In REM sleep brain temperature and metabolic rate rise and there is complete loss of muscle tone with the exception of the diaphragm (so you can breathe), the eye muscles, and some muscles within the inner ear.

A recent study of about 1,500 Americans found that 90% of adults use an electronic device within 1 hour of bedtime at least a few times per week. Devices may be an important contributor to insomnia because of the short-wavelength-enriched light that is emitted from them. Exposure to light in the evening and the early part of the night, even at low intensity, has several sleep-disturbing effects. First is suppresses melatonin, delaying the onset of sleep. It shifts the circadian clock to a later time making it harder to fall asleep at a regular hour. Finally, it increases alertness and arousal.3

In one interesting study, 12 adults were randomly assigned reading from a light-emitting eBook for 4 hours before bed or reading from a print book for 4 hours before bed for 5 consecutive evenings. They found that those reading an LE-ebook displayed decreased subjective sleepiness, decreased EEG delta/theta activity, suppressed melatonin secretion, lengthened sleep latency (increased time to fall asleep), delayed and reduced REM sleep, and impaired morning alertness.3 

Why does blue light have this effect? Human eyes have rods, cones, and intrinsically photosensitive retinal ganglion cells. Rods and cones are mostly responsible for image-forming vision. Intrinsically photosensitive retinal ganglion cells are responsible for regulating circadian rhythm and other biologic functions. Retinal ganglion cells form the beginning of the retinohypothalamic tract which transmits light data from the retina to the hypothalamus to regulate circadian rhythms throughout the body. Retinal ganglion cells respond powerfully short-wavelength light like the blue-colored light emitted from most devices and LED televisions. This blue light will cause a high rate of fire from the eyes to the hypothalamus, which will change hormonal and circadian rhythms.4 Blue light also has the ability to stimulate other areas of the brain which are responsible for producing norepinephrine, a neurotransmitter that has potent arousal properties.5

With the knowledge that the blue light emitted from almost all devices and LED TVs is disruptive to the foundational pathways for sleep, it’s important to take steps to remedy this if you’re having trouble sleeping. First and foremost, do not use your device in bed. At all. In fact, you should avoid using it at least an hour before you plan to go to bed. Do not watch TV in bed either. If your symptoms are severe, avoid TV for at least an hour before you plan to retire. If you have to use a device for some reason, avoid long exposure. You should also consider wearing red-colored lenses for about an hour before bed. The red-color of the lens blocks the blue light from reaching the retina. Blue-light blockers that are clear also exist. You could consider purchasing a pair of these and using them in the evening and while you’re using your device. I’ve recommended a pair from this website: www.blepeyewear.com. As devices age, they tend to emit more blue light. If possible, consider getting a newer device. Finally, many devices come with a night-shift mode. This mode shifts the hue of the screen to a warmer, redder tone. This has been studied to see if it offset the negative effects of the light from a device. Unfortunately, it did not. Melatonin levels were still reduced when using night shift mode.6

In the end, if you suffer from insomnia, reducing your device exposure is likely to have a measurable effect on your sleep. Our devices have become extensions of our lives so it may be difficult to completely eliminate exposure, however, your brain (and your boss) will thank you for the better sleep.

 

 

1https://www.cdc.gov/sleep/data_statistics.html

2Kandel, et al., editors. “Sleep and Dreaming .” Principles of Neural Science, 4th ed., McGraw-Hill, 2000, pp. 936–947.

3Proc Natl Acad Sci U S A. 2015 Jan 27;112(4):1232-7.

4Molecular Vision 2016; 22:61-72.

5Blue-Light Therapy following Mild Traumatic Brain Injury: Effects on White Matter Water Diffusion in the Brain. Front. Neurol. 8:616. 

6Sleep, Volume 40, Issue suppl_1, 28 April 2017, Pages A290.

Exercise is the Best Medicine

We’ve all heard about how exercise if good for you. But did you know how powerful that statement really is? Nearly every major risk factor for chronic disease can be lower with as little as 15 minutes of moderate exercise per day. As you age, the cells in your body can become damaged, your metabolism slows down, and you lose muscle strength. Daily exercise has been shown to actually slow down the typical aging process. The catch is that if you aren’t exercising consistently, you may be unknowingly accelerating the aging process and increasing your risk of chronic disease.

Even 15 minutes of exercise per day can lower your cardiovascular risk. Activities like walking, swimming, and yoga are great choices to start with. Being aware of your cholesterol, blood sugar, and blood pressure numbers are important. Keep in mind that many of those numbers can be improved without medication. Simply adding daily exercise into your life can make a tremendous impact on your overall health and well-being.

  • Regular exercise can reduce the risk factors associated with many chronic diseases.

  • Exercise benefits your mind and body by improving your mood and providing energy to get through the day.

  • Even 10-15 minutes of exercise per day has been shown to provide significant long-term health benefits.

If you are looking for the right activities to include in your exercise program, ask. We would be happy to provide with you an easy to implement an exercise program based on your current activity level. Starting an exercise program today can improve your life for decades to come.

Slowing Down Degeneration

The dreaded degenerative disc disease. Well, it may not be so dreaded after all. You may be surprised to learn that degenerative disc disease is a part of the normal aging process. As we age, our discs lose some of their water content and become less supple. This makes them appears darker on an MRI. And when they appear darker on MRI, you guessed it; they are labeled as degenerative.

Just because all of us will experience degenerative disc disease as we age doesn’t mean that process is the same for everyone. Research has shown that by taking a pro-active approach with your spinal health, you may be able to slow down the degenerative process.

  • Degenerative changes are part of the normal aging process due to the weight of gravity, injuries,and repetitive stress on your spine.

  • Researchers have found a correlation between the amount of arthritis in the spine and the severity of degenerative changes.

  • Stretching, exercising (regional motion) and chiropractic care (segmental motion) are thought to improve spinal biomechanics and may slow down the degenerative process.

New research has shown that degenerative changes accelerate on joints that aren’t moving correctly. We encourage you to take control of your spinal health with exercise, stretching, and even periodic chiropractic adjustments. By keeping your spine moving, you will have the best opportunity to slow down the aging process while feeling great every step of the way.

Dynamic Stretching: A New Way to Feel Better

You’ve probably been told many times that you should stretch before and after a workout. Most people never do because static stretching is boring and takes so much extra time at the gym. However, there is a way to combine stretching with your workout. It’s called dynamic stretching, and not only is it more fun, but researchers have discovered it’s more effective at reducing injuries and increasing range of motion than static stretching alone.

Dynamic stretching doesn’t involve holding a specific position unlike static stretching. It’s about moving your body through ranges of motion that help you prepare for your workout. Dynamic stretching works by increasing your body temperature, blood flow, and circulation. This provides your muscles with more available oxygen and can help enhance your performance.

  • Dynamic stretching is movement-based and can improve blood flow and circulation.

  • Researchers have discovered increased power and agility after dynamic stretching.

  • A proper warm-up, including dynamic stretching, can reduce your risk of injury.

Incorporating dynamic stretching into the beginning and end of your workout is a great way to improve your range of motion and reduce your risk of injuries. If you have questions about incorporating dynamic stretching into your workout, just ask! We love to see our patients enjoy a healthy, active lifestyle.

Finding Relief Without Drugs

With the opioid crisis affecting millions of people, it may come as no surprise that there’s probably someone in your circle of friends and family struggling with opioid misuse or addiction. For those people, it can feel nearly impossible to find a way out. That potent combination of pain relief and euphoria characteristic of opioids makes them so incredibly addictive to both the brain and body. However, while opioids were once the standard, recent research has given people struggling with addiction new hope.

Top clinical research facilities have started recommending a team approach to combat opioid dependence. A combination of medical and alternative care (and quite often chiropractic) are being used to provide people with a safe, natural path to recovery and pain relief. Here are a few key aspects shared by many successful opioid addiction treatment programs:

  • The providers and patients are continually updating their goals and expectations.

  • Reassurance of relief and reducing the fear of movement is important.

  • Getting involved in social activities and hobbies has been shown to support pain relief.

Getting off opioids should never be attempted without the help of a medical professional. Our practice is happy to collaborate with other providers on your healthcare team to help you find the best evidence-informed care options. We’re here for you and look forward to helping you get your life back without drugs or medications. When you’re ready, give us a call. If you know someone who would benefit from this information, share it with them today.

The Healthcare “Secret” of Pro Athletes

Entering the arena of professional sports comes with high stakes. The slightest advantage can make all the difference between coming out on top or coming up short while competing. As a result, most high-level athletes are in tune with every nuance of their body and on the constant hunt to find ways to improve their performance. It might surprise you to learn that many athletes have been using chiropractic for decades. From Babe Ruth to Tom Brady, top athletes rely on chiropractic care as one of the “secret” ingredients to their success.

Whether we compete at the professional level or casually, it's likely that all of us are interested in achieving decreased pain, improved function, and increased strength. And new research indicates that chiropractic care may be able to help in all three of those areas.

  • In a recent study, athletes demonstrated increased levels of strength up to 30 minutes after receiving an adjustment.

  • Chiropractic adjustments have been shown to provide more pain relief than a commonly prescribed NSAID.

  • People with moderate or severe pain have reported significant functional improvement while receiving chiropractic care.

Even if you aren’t currently competing to win a world championship, you probably have a few healthcare goals in mind. Maybe you're a weekend warrior, or constantly traveling for youth sports, or just looking to enjoy a higher quality of life. The point is, chiropractic care may be just what you're looking for, to achieve your goals and we would love become part of your “secret” to success. Chat with us today about your goals, and together, let's come up with a plan that works for you!


It’s the Holidays, Don’t Panic!

Traveling long distances on planes, trains, and automobiles is a common side-effect of the holidays, and the stress of all this holiday travel can be overwhelming. Lifting heavy suitcases, hopping in the car for a 13+ hour drive, or even getting the middle seat on an overbooked flight can lead to awkward neck positions and that all too familiar worn down feeling.