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
Your joints are achy, you want to work out but do not want to take pain medications. What can you do?
Typically you want to hit achy joints from three angles.
First and Foremost: You must check the alignment of the joints in the extremities and in the spine. If the alignment is off, it places undo stress on different areas of your body creating wear and tear that can lead to degeneration and arthritis of the joint.
Secondly: You must reduce pro-inflammatory foods and chemicals in your body. Arthritis, injury and food intolerance are common culprits. Reduce inflammation causing foods like alcohol, sugars, trans-fats, margarine, canola, soy, corn, safflower, sunflower and peanut oils and foods like flours; while increasing anti-inflammatory foods such as starchy vegetables, dark leafy greens, berries and cold-water fish. Grass-fed beef is actually comparable to fish, while commodity beef is highly inflammatory. This relates to milk and butter as well, so grass-fed is always best. Stay with oils such as fish, coconut, egg yolks, avocados and nuts.
Thirdly: You must look for muscle knots, trigger points and facial blocks around the joints in question. Look for highly-irritable spots in the muscles. To release apply moderate pressure to the spot with your fingers, or massage the area for 10-30 seconds to release the muscles. Most patients I work with experience immediate reduction in join pain after easing the trigger points
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